Panko Crusted Orange Roughy Fish Sandwich w/ Baked Fries

October 5, 2014 at 5:05 PM | Posted in fish, Ore - Ida | Leave a comment
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Today’s Menu: Panko Crusted Orange Roughy Fish Sandwich w/ Baked Fries

 

Panko Crusted Orange Roughy Fish Sandwich 004
Our first big chill of the season, about 38 degrees this morning. Had to get up during the night and turn the heat on. Made a Breakfast Burrito this morning for Breakfast. Made of 1 Scrambled Egg, two diced Jennie – O Turkey Sausage links, a dab of Daisy Reduced Fat Sour Cream, Sargento Reduced Fat Shredded Sharp Cheddar Cheese, and a Low Carb Whole Grain Tortilla. Then it was an afternoon of NFL Football! For dinner tonight it’s a Panko Crusted Orange Roughy Fish Sandwich w/ Baked Fries.

 

 

 

 

Panko Orange Roughy Sandwich 003

I had the Orange Roughy in the freezer so I let it thaw in the fridge overnight. To prepare the Orange Roughy Fillet; start by rinsing the fillet off in cold water and pat dry with a paper towel. Then season it with Sea Salt and Pepper. Combine flour and Hungarian Sweet Paprika mix well, then press both sides of fillet into flour for a light dusting , shaking off any excess flour. Dip floured fillet into Egg Beater’s, allowing excess to drip off. Then roll the fillets in the Shake and Bake Seasoned Panko. Meanwhile, heat a tablespoon of Extra Virgin Olive Oil in skillet and place the fillets in the oil and fry 4 minutes each side. It comes out a beautiful golden brown on the outside and a moist flavorful fillet on the inside! This breading will work well with almost all Fish. I served it on a Healthy Life Whole Grain Bun.

 

 

 

 

To go with my Fish Sandwich I baked up some Ore Ida Simply Cracked Black Pepper and Sea Salt Country Style Fries. Love Potatoes and love these fries! For dessert later a Healthy Choice Dark Fudge Swirl Frozen Greek Yogurt.

 

 

 
Orange Roughy with PankoPanko orange Roughy 001

Ingredients:

(4) 4 oz. Orange Roughy Fillets
1c. Panko Italian Style Bread Crumbs
Sea Salt and Ground Black Pepper, to taste
1/2 tsp. Hungarian Sweet Paprika
1/2 c. Egg Beater’s
1/2 c. Flour
1 Package of Shake and Bake Seasoned Panko Bread Crumbs.
1 1/2 Tbs. Extra Virgin Olive Oil
Directions:

* Rinse fillets and pat dry the fillets and season with Sea Salt and Pepper.
* Combine flour and paprika then press both sides of fillet into flour for a light dusting , shaking off any excess flour.
* Dip floured fillets into Egg Beater’s, allowing excess to drip off.
*Roll fillets in the Panko Bread Crumbs making sure all sides are covered.
* Meanwhile, heat Olive Oil in skillet and place the fillets in oil and saute 4 minutes each side, or until fillets are heated through and Panko Crust has browned.

Number of Servings: 4

 

 

 
Ore Ida Simply Cracked Black Pepper and Sea Salt Country Style FriesOre Ida Simply

You can take the potatoes out of the country.
But you can’t take the country out of our delicious Cracked Black Pepper and Sea Salt Country Style French Fries. Simple ingredients like potatoes, olive oil and sea salt – simply prepared. That’s Ore-Ida style.

Ore-Ida Simply Cracked Black Pepper and Sea Salt Country Style French Fries:
* French fried potatoes seasoned with cracked black pepper, olive oil and sea salt
* All natural
* Made with Grade A potatoes
* 0 grams trans fat per serving
* Gluten free
* Kosher
SERVING SIZE: 84g
CALS 130
FAT 4 1/2g
SODIUM 290mg
CARBS 22g
http://www.oreida.com/en/Products/S/Simply-Olive-Oil-and-Sea-Salt-Country-Style-Fries#.UhecmRvOk20

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