Breaded Orange Roughy - Crisp and tender
User Reviews
4.9
Breaded Orange Roughy - Crisp and tender
Description
Four 6-ounce Orange Roughy fillets are first seasoned then dredged in a mixture of flour with salt and pepper, dipped in beaten eggs, and coated thoroughly in a combination of panko, pre-grated Parmesan cheese, and bread crumbs. Adding herbs, fresh or dried, to the breading mixture can enhance flavor.
Cooking takes place in a hot skillet with olive oil, frying the fillets for about 5 minutes on the first side until golden brown, then flipping and cooking for an additional 2 minutes. The hot oil helps create a crisp crust while preventing excess oil absorption, maintaining a light texture.
Once cooked, the fillets are removed and allowed to rest on a cooling rack to retain their crispness. The fillets should be served hot and not crowded during cooking to ensure even browning.
Ingredients
- 4 orange roughy fillets 6 ounces each
- ¾ cup Parmesan Cheese
- ¾ cup panko
- ¾ cup bread crumbs
- 2 egg
- ½ cup all-purpose flour unbleached
- 6 tablespoons olive oil
Instructions
- In one dish place the flour with salt and pepper. In a second shallow dish, mix together well the panko, pre-grated parmesan cheese, and bread crumbs. Add any fresh or dried Herbes that are in hand. In a third dish, beat the eggs with a tablespoon of water.
- Dry the fish and place it in the flour, shaking off any excess. Dip it in the egg mixture and then place it in the panko-bread crumbs mixture, and cover well.
- In a large skillet heat the olive oil and when hot cook the fish, for 5 minutes. When nice and golden turn and cook the other side for another 2 minutes. When the pan is hot, the fish will absorb less oil.
- Once the fish is golden and done, remove it from the skillet and place it on a cooling rack.
- Do not overcrowd the skillet. Serve nice and hot.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 472 kcal
% Daily Value*
| Calories | 472kcal | 24% |
| Carbohydrates | 35g | 12% |
| Protein | 15g | 30% |
| Fat | 30g | 46% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 18g | 90% |
| Trans Fat | 1g | 50% |
| Cholesterol | 95mg | 32% |
| Sodium | 563mg | 23% |
| Potassium | 126mg | 3% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 266IU | 5% |
| Calcium | 295mg | 30% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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