Fried Panko Crusted Cod w/ Fresh Cut Baked Fingerling Potato Wedges…

May 25, 2012 at 5:32 PM | Posted in fish, Healthy Life Whole Grain Breads, pasta, potatoes | 1 Comment
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If you love Fish as much as I do you have to try this recipe! This makes one of the best Fish Sandwiches you’ll ever have. I layed out one of those great tasting Cod Fillets to thaw out. I rinsed the fillet off and rolled it in Flour then dipping it into Egg Beater’s, shaking off the excess. Then rolling the fillet in a Panko Bread Crumbs, Onion Powder, Lemon Pepper, Garlic Powder, and Paprika mix until covered on both sides of the fillets. I then lightly fried it about 4 minutes per side in Extra Virgin Olive Oil. Golden brown and delicious!  Served on a Healthy Life Whole Grain Bun. You can add Cheese or Tarter Sauce but Why, this is just too good natural. There’s even going to be some tasty leftovers for lunch tomorrow! The recipe is at the end of the post.

For sides I sliced up Fingerling Potatoes into Fries. I seasoned them with McCormick Grinder Sea Salt and Black Peppercorn. Baked them at 400 degrees until they were done and golden brown, about   minutes. I also tried a new side Betty Crocker Suddenly Pasta Salad – Basil Pesto. It was real easy to prepare. Quick and easy and quite good the only thing I didn’t like it was a tad high in salt. I left the instructions and nutrition info at the bottom of the post. For dessert later I tried a new dessert I found in the latest issue of Kraft Family Foods, Mango-Cheesecake Parfait. I’ll leave the recipe on a separate post. Mango, Philly Cheese, Vanilla Pudding, and Cool Whip what’s not to like!

Panko Crusted Fish

(4) 4oz. Orange Roughy, Cod, or Tilapia 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 1/2 Tbs. 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

Suddenly Pasta Salad – Basil Pesto

To make the basil pesto salad, you simply need water to boil the pasta and one-third cup water mixed with two tablespoons of olive oil to make the seasoning that coats the pasta.  The instructions direct the cook to boil the pasta in a 3-quart or larger saucepan that is filled about two-thirds of the way with water.  Gently boil the penne pasta, uncovered for about thirteen minutes.  

While the pasta is cooking, add two tablespoons of olive oil to one-third cup of water and stir in the packet of seasoning mix. The instructions warn to use cold water but I have used room temperature and have never seen a difference in taste or texture.  Set this mixture aside.  When the pasta is cooked, drain the water and pour into a bowl or container.  Stir in the seasoning mixture and toss to coat the pasta thoroughly.  The box instructions state that chopped tomato can be added in for additional flavor.I alsio added sliced Black Olives. It also suggests for moister salad to add in a couple more teaspoons of olive oil

Nutrition Facts
Serving Size 3/4 cup (51g)

Amount Per Serving
Calories from Fat 70
Calories 240

% Daily Values*
Total Fat 8g     12%
Saturated Fat 1.5g     8%
Trans Fat 0g
Cholesterol 0mg     0%
Sodium 570mg     24%
Total Carbohydrate 35g     12%
Dietary Fiber 2g     8%
Sugars 2g
Protein 7g

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