4.9 from 66 votes
Breaded Orange Roughy - Crisp and tender
This recipe yields breaded Orange Roughy fillets with a crisp, golden exterior and tender, flaky fish inside. The coating blends Parmesan cheese, panko, and bread crumbs for texture and flavor. Pan-frying in olive oil produces a moist interior and a crunchy crust.
Prep Time
15 mins
Cook Time
10 mins
Total Time
25 mins
Servings:
4
Calories:
472 kcal
Course:
Dinner
Cuisine:
French
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.
Cup of Yum
Nutrition Information
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 472
% 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.