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)
Lemon slices (optional)
How to Make It
Preheat oven to 475°. Place a jelly-roll pan in oven while preheating.
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.
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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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.
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!
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.
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!
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.
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