Sunflower Seed-Crusted Orange Roughy

8 Reviews
ADD YOUR REVIEW
Photo: Oxmoor House
Prep Time
18 Mins
Cook Time
10 Mins
Yield
4 servings (serving size: 1 fillet)
April 2009
RECIPE BY Oxmoor House

When breading the fish, use one hand for the dry mixture and the other hand for the wet, so you don't lose any panko crumbs. Serve with steamed asparagus tossed with grated lemon rind.

Prep: 8 minutes; Cook: 10 minutes; Other: 10 minutes

Ingredients

  • 2 large egg whites
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon grated lemon rind
  • 1/2 cup Italian-seasoned panko (Japanese breadcrumbs)
  • 3 tablespoons unsalted sunflower seed kernels
  • 4 (6-ounce) orange roughy fillets (about 1/2 inch thick)
  • Cooking spray
  • Lemon slices (optional)

Nutritional Information

  • Calories 206
  • Caloriesfromfat 20%
  • Fat 4g
  • Satfat 0.3g
  • Monofat 1g
  • Polyfat 2.2g
  • Protein 31.5g
  • Carbohydrate 9.1g
  • Fiber 1.7g
  • Cholesterol 102mg
  • Iron 2.4mg
  • Sodium 212mg
  • Calcium 21mg

How to Make It

Step 1

Preheat oven to 475°. Place a jelly-roll pan in oven while preheating.

Step 2

Combine first 3 ingredients in a medium bowl; stir with a whisk until foamy. Combine panko and sunflower seed kernels in a shallow dish. Dip fillets in egg white mixture; dredge in panko mixture. Place fish on a wire rack; let stand 10 minutes.

Step 3

Remove jelly-roll pan from oven; coat pan with cooking spray. Coat fish with cooking spray; place on pan. Bake at 475° for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon slices, if desired.

Cooking Light Fresh Food Fast

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Ratings & Reviews

kudzuqueen's Review

lbrumley
July 02, 2009
This dish is the best of all worlds: quick, easy, healthy, and DELICIOUS! It's a great choice for weeknight dinners, but would be appropriate for company when dressed up with some elegant sides and a nice glass of white wine. We didn't have any panko, so I substituted regular breadcrumbs and added some Italian seasoning. Next time I will probably make my own breadcrumbs from high fiber wheat bread to boost the nutritional value a little more.

KKimmel's Review

Shellie
July 27, 2014
Sooooo yummy and super easy! I would happily serve this to guests or just make it for family night anytime I can find orange roughy. I followed the recipe exactly, and it was great. I think subbing in other white, flakey fish would also be tasty. Definitely a new favorite for me!

JamesPadfoot's Review

LitLady
December 31, 2012
N/A

natburke's Review

JamesPadfoot
June 20, 2011
N/A

KayaWasTaken's Review

KKimmel
August 21, 2010
I used tilapia since orange roughy wasn't readily available... It came out absolutely delicious, the combination of panko and sunflower seeds makes for a flavorful and satisfying texture.

LitLady's Review

dtmbooks
June 02, 2010
I made this for a house dinner tonight, and everyone really enjoyed it. The panko really is superior to bread crumbs for this recipe; it creates a flaky, crispy coating on the fish. I couldn't find Italian flavored panko, so I bought plain and used fresh lemon thyme from the herb garden. I sauteed the asparagus in lots of fresh-squeezed lemon juice and olive oil. It made a wonderful complement to the fish. With lemon slices for a garnish, the meal presented nicely, as well.

lbrumley's Review

KayaWasTaken
March 22, 2010
AMAZING!!! Loved this dish! I had it with steamed broccoli. I used the leftover (what little there was) for fish tacos. I made it with corn tortillas, avocado, and spinach...so delicious!! Highly recommend making this fish!

dtmbooks's Review

kudzuqueen
January 12, 2010
This was very simple and easy to make. The flavor was light and delicate with a bit of nuttiness from the sunflower seeds. I added a little more lemon zest than what was called for. I used egg product instead of egg whites (99% egg white). Also, I didn't have Italian seasoned panko so I added a no-salt organic seasoning and it turned out wonderfully. I tossed asparagus with course salt and olive oil, broiled until just slightly charred. I removed from the broiler and added a couple splashes of Fini balsamic vinegar and tossed again. Very nice presentation and colorful. I think this recipe could be adjusted for any palate as long as you start out with unseasoned panko.