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
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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

(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

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!

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