Panko Crusted Orange Roughy Fish Sandwich w/ Baked Fries

September 23, 2021 at 7:17 PM | Posted in fish | Leave a comment
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Today’s Menu: Panko Crusted Orange Roughy Fish Sandwich w/ Baked Fries

 

For Breakfast this morning I had a cup of Bigelow Decaf Green Tea. 61 degrees, partly sunny, and a cool wind blowing outside. After my Tea I went and had the oil changed and had a few minor things done to my car. Back home rested. My Sinuses are really bothering me. It’s just adjusting to the cooler weather. Hopefully better soon! For Dinner tonight it’s a Panko Crusted Orange Roughy Fish Sandwich w/ Baked Fries.

 

I just had this last week and it was so good I wanted it again. I had picked up a couple of Orange Roughy Fillets at Jungle Jim’s International Market a while back and had them in the freezer. I had already rinsed them and had them cut into bun size pieces. 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 perfectly! 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/Snack later a 100 Calorie Mini Bag of Snyder’s Pretzels with a Coke Zero to drink. Take Care all and Stay Safe.

 

 

 

 

 

 

Orange Roughy Fillet

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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