Panko Crusted Orange Roughy Fish Sandwich w/ Baked Fries

March 1, 2021 at 7:10 PM | Posted in fish, Healthy Life Whole Grain Breads, Ore - Ida | Leave a comment
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For Breakfast this morning I toasted  Thomas Light English Muffin that I topped with Smucker’s Sugar Free Blackberry Jam and had a cup of Bigelow Decaf Green Tea. Cold and windy out this morning. We had a high of 42 degrees but the wind chill was in the low 30’s all day. I gathered some canned goods from the pantry and in the kitchen that we don’t need or use. I took them over to the local Food Bank and dropped them off. On the way back I stopped by my Cousin’s house for a short visit. Back home did a few chores around the house. For Dinner tonight its a Panko Crusted Orange Roughy Fish Sandwich w/ Baked Fries.

 

I had picked up a couple of Orange Roughy Fillets at Jungle Jim’s International Market last week. I rinsed the fillets off in cold water and then sliced the fillets into sandwich size slices, and had them in the freezer. I sat a fillet in the fridge overnight to thaw. To make it I’ll need; the Orange Roughy Fillet, McCormick Grinder Sea Salt and Peppercorn Medley, Flour, Egg Beater’s (1/2 cup), Hungarian Paprika, and Shake and Bake Panko Bread Crumbs. I’ll serve it on a Healthy Life Wheat Hamburger Bun. I first Seasoned the Fillet with the McCormick Grinders of Sea Salt and Peppercorn Medley. Next I seasoned the Flour with the added Hungarian Paprika. Then rolled the Fillet in the Flour, next to the Egg Beater’s, and finally in the Panko Bread Crumbs.

 

I grabbed a skillet, sprayed it with Pam Non Stick Cooking Spray, added 1/2 tablespoon of Extra Light Olive Oil, and heated the skillet on medium heat. With the skillet heated I added my Fillet. I fried it for 3 minutes per side. It fried up perfect! Golden Brown on the outside and a moist center. I served it on the Healthy Life Bun. Orange Roughy has such a good taste to it, it’s a very mild Fish. Makes the perfect Fish Sandwich!

 

As my Orange Roughy was cooking I turned the oven on to 425 degrees and baked my Fries. I used Ore Ida Crinkle Cut Fries. Like all the Ore Ida Products, they are easy to prepare and delicious. I just baked them for 19 minutes and done! Served them with a side of Hunt’s Ketchup. For Dessert later a bowl of Breyer’s Carb Smart Chocolate Ice Cream.

 

 

 

 

 

 

 

Orange Roughy Fillet

Orange Roughy
The orange roughy, also known as the red roughy, slimehead and deep sea perch, is a relatively large deep-sea fish belonging to the slimehead family. The UK Marine Conservation Society has categorized orange roughy as “vulnerable to exploitation”. Wikipedia

Protein. Orange roughy and tilapia serve as a rich source of protein, although tilapia provides slightly more; tilapia has 45.5 grams per serving and orange roughy has 38.9 grams per serving. The protein in these varieties of fish is considered complete, meaning that they contain all nine essential amino acids.

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