Fried Panko Coated Cod Sandwich w/ Baked Crinkle Fries

October 4, 2012 at 5:16 PM | Posted in cheese, Egg Beaters, fish, Healthy Life Whole Grain Breads | Leave a comment
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Today’s Menu: Fried Panko Coated Sandwich w/ Baked Crinkle Fries
A Panko Crusted Cod Sandwich! Sound good, it is good! I purchased a nice size Cod fillet while at Kroger yesterday. It was big enough to cut in half to make a couple of sandwiches, one for dinner and one for lunch tomorrow. I rinsed the fillet off and rolled it in Flour that I had seasoned with Garlic Powder, Lemon Pepper, and Onion Powder. I then dipped it into Egg Beater’s, shaking off the excess. Then rolling the fillet in a Panko Bread Crumbs that I seasoned with Sea Salt and Paprika. I rolled the fillets until they were covered on both sides. I then lightly fried them about 4 minutes per side in Extra Virgin Olive Oil. They came out golden brown and delicious! I served it on a Healthy Life Whole Grain Bun along with a slice of Bordon’s Smoked Cheddar Cheese and also just a touch of Lemon Juice on the filet. The full recipe is at the end of the post, recipe makes 4 sandwiches.

Along with the sandwich I had a side of baked Alexia Crinkle Fries with a couple of splashes of Hunt’s Ketchup and a Diet Dr. Pepper. For dessert later a slice of fresh baked Pillsbury Nut Quick Bread topped with a scoop of Breyer’s Carb Smart Vanilla Ice Cream.

(4) 4oz. Orange Roughy, Cod, or Tilapia Fillets
1c. Panko Italian Style Bread Crumbs
Sea Salt and Ground Black Pepper to taste
1tsp. Onion Powder
1/2 tsp. Lemon Pepper
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
4 Buns or Hogie Rolls

Rinse fillets and pat dry. Mix the flour with onion powder, garlic powder, and lemon pepper. Press both sides of fillet into flour for a light dusting , shaking off any excess flour. Mix bread crumbs, sea salt, and paprika in a separate bowl. Meanwhile, heat Olive Oil in skillet. Dip floured fillets into Egg Beaters , 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

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