Panko Crusted Orange Roughy Fillet w/ Buttered Corn, Seasoned Black Eye Peas, and…

April 24, 2012 at 5:28 PM | Posted in diabetes, diabetes friendly, Egg Beaters, fish, Healthy Life Whole Grain Breads, low calorie, Margaret Holmes Products, vegetables | 1 Comment
Tags: , , , , , , ,

Today’s Menu: Panko Crusted Orange Roughy Fillet w/ Buttered Corn, Seasoned Black Eye Peas, and Whole Grain Bread

Found some beautiful looking Orange Roughy Fillets at Kroger the other day and decided to have them tonight. They turned out fantastic but due to the way they are caught and over fishing I’ll be using a different mild Fish, perhaps Halibut or Cod. Anyway after rinsing the fillets I rolled them in Flour then dipping them into Egg Beater’s, shaking off the excess. Then rolling them in a Panko Bread Crumbs, onion powder, garlic powder, and paprika mix until covered on both sides of the fillets. I then lightly fried them about 4 minutes per side in Extra Virgin Olive Oil. They came out golden brown and delicious! There’s going to be some tasty fish sandwiches for lunch tomorrow from the leftovers!

Tried 2 new side items tonight, Margaret Holmes Buttered Corn and Margaret Holmes Seasoned Black Eye Peas. Both turned out very good and will be using them again! I left the web site link for Margaret Holmes products at the end of the post. I also had Healthy Life Whole Grain Bread. For dessert later a Betty Crocker Low Fat Brownie that I had made earlier.

Orange Roughy with Panko

Ingredients
(4) 4oz. Orange Roughy Fillets
1c. Panko Italian Style Bread Crumbs
1tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. paprika
1/2 c. Egg Beater’s
1/2 c. Flour
1 1/2Tbs. Extra Virgin Olive Oil

Directions
Rinse fillets and pat dry. Press both sides of fillet into flour for a light dusting , shaking off any excess flour. Mix bread crumbs, onion powder, garlic powder, and paprika in a separate bowl. Meanwhile, heat Olive Oil in skillet. Dip floured fillets into egg whites, allowing excess to drip off. Place fillets, one at a time, in Panko Bread Crumbs, and lightly toss until both sides are covered. Place in oil and saute 4 minutes each side, or until fillet flakes easily with a fork.

Number of Servings: 4

Margaret Holmes

Buttered Corn

Margaret Holmes buttered corn features fresh, handpicked corn with the perfect amount of creamy butter to highlight the taste and freshness.

Seasoned Blackeye Peas

Containing the highest percentage of protein of any other variety of pea, the Black-Eyed- Pea has been a staple in the southern kitchen for decades. Margaret Holmes Seasoned Black-eyed-Peas are slow simmered in a zesty blend flavorful spices and ready to eat right from the can. Nutritious and excellent by themselves or as an ingredient to soups and salads. Just heat-n-serve!

http://www.margaretholmes.com/

1 Comment »

RSS feed for comments on this post. TrackBack URI

  1. […] Panko Crusted Orange Roughy Fillet w/ Buttered Corn, Seasoned Black Eye Peas, and… (beatcancer2010.wordpress.com) […]


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Blog at WordPress.com.
Entries and comments feeds.

Mrs. Twinkle

My Wonderful Little World

Dinner Chez Karen

Karen's collection of tasty recipes

Mariam Sodawater

Women|Home|Kids

The Mint Thief

Herbs & Spices Rock My World

Spicy Road

food & travel around the world

The Static Food Bin

Food of Los Angeles and the Great Beyond

Bullys Beef

Lamb & Beef from Upper South East of South Australia.

Cheshire Foodies

A down to earth foodie magazine showing you what's available in the Cheshire area

Eartha Cooks

Cooking and sharing with family and friends, and eating, should be about one thing: enjoyment!

Gone with the Wheat

living a healthy, gluten free lifestyle

What Katie Did Next

Sharing gluten-free, thyroid friendly, healthy recipes along with health, lifestyle and occasionally travel and beauty posts.

thefashionistacook

Food and fashion

Karolina's Kitchen

from the dietitian to your kitchen

Eat Your Way Clean

An experiment in clean eating to reverse food intolerances

alifemoment

Colourful Good Food & Positive Lifestyle

%d bloggers like this: