Fried Panko Coated Cod Sandwich w/ Baked Seasoned Potato Grillers

February 6, 2013 at 5:49 PM | Posted in Aunt Millie's, fish, Ore - Ida | Leave a comment
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Today’s Menu: Fried Panko Coated Sandwich w/ Baked Seasoned Potato GrillersPanko orange Roughy 003


Another cold day around here again but it’s predicted to be a little warmer over the weekend, but rain. Well for dinner I made another sandwich with sides for dinner,Fried Panko Coated Sandwich w/ Baked Seasoned Potato Grillers.



I had an Orange Roughy fillet left in the freezer so I laid it out overnight in the fridge to thaw. To prepare it I rinsed the fillet off and patted it dry then 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 Canola Oil. It came out golden brown and delicious! I served it on a Aunt Millie’s Light Whole Grain Bun along with a slice of Bordon’s Smoked Cheddar Cheese and also just a touch of Lemon Juice to top the fillet off. The full recipe is at the end of the post, recipe makes 4 sandwiches.

For a side to go with my Fish I baked up some Ore Ida Grillers Seasoned Thick Cut Potatoes. A real good product from Ore Ida, nice and thick cut that’s seasoned just right. For dessert later a Healthy Choice Greek Frozen Yogurt Vanilla/Chocolate Swirl.





Orange Roughy with Panko


(4) 4oz. Orange Roughy Fillets

1 c. Panko Italian Style Bread Crumbs

Sea Salt and Ground Black Pepper, to taste

1/2 tsp lemon pepper

1 tsp. 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

Lemon Juice to taste, optionalPanko orange Roughy 001



Rinse fillets and pat dry and season with Sea Salt and Pepper. 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 Beater’s, 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.




Ore-Ida Grillers Seasoned Thick Cut Potatoes

‘Tis the seasoning.
Have you tried grilling potatoes along with your favorite steaks, burgers and chops? Ours are seasoned with black pepper, herbs and spices for a tasty kick your family will love.

Nutrition Facts
Serving Size: 3 oz
Servings Per Container: 7
Amount Per Serving
Calories 140.0Calories from Fat 45
Total Calories 980Total Calories from Fat 315
% Daily Value* (DV)Recommended DV
Total Fat 5 g 8%65 g
Saturated Fat 1 g5%20 g
Trans Fat 0 g
Cholesterol 0 mg0%300 mg
Sodium 360 mg 15%2,400 mg
Potassium 340 mg10%3,500 mg
Total Carbohydrate 21 g 7%300 g
Dietary Fiber 2 g 8%25 g
Sugars 0 g
Protein 2 g

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