Today, we’re going to be looking at orange roughy recipes panko breadcrumbs. Orange roughy is a fish that sparks a lot of controversies, but we’ll be getting into that later in this post. Orange roughy is a delicious fish that is relatively popular. Once coated in panko breadcrumbs, it’s even tastier.
I love any fish in breadcrumbs, but particularly fish like orange roughy. But how do you go about making it? Let’s take a closer look.
What Is Orange Roughy?
Orange roughy is a common fish most often found in New Zealand and Australia. You may also know the orange roughy better than a deep sea perch. It’s bright orange and reddish in color and relatively slender. The fish itself is quite a mild tasting and you can usually find it either fresh or frozen.
What Are Panko Breadcrumbs?
Using panko for breading fish and meat is the best use for panko, in my opinion. This is because they’re a much lighter breading, but they also have significantly more crunch than traditional breadcrumbs. Panko is a Japanese style of breadcrumbs, and is commonly used on Japanese dishes, such as chicken katsu.
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Ingredients In Breaded Orange Roughy
The ingredients in breaded orange roughy can vary depending on which recipe you’re following. However, our recipe uses the following:
- orange roughy fillets
- parmesan cheese
- panko
- bread crumbs
- eggs
- unbleached all-purpose flour
- olive oil
Nutritional Information Of Breaded Orange Roughy
You may be curious as to the nutritional information of breaded orange roughy. Each serving contains the following:
- Calories: 269
- Fat: 5g
- Cholesterol: 44mg
- Sodium: 283mg
- Potassium: 694mg
- Carbs: 20.3g
- Dietary Fiber: 0.4g
- Sugar: 0.5g
- Protein: 34.2g
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Orange Roughy Recipes Panko
Let’s get down to the reason you’re here – how to make panko breaded orange roughy. We’ll be taking a look at two different recipes.
Breaded Orange Roughy Recipe
The first recipe makes for a crisp and tender orange roughy. And the best part? It doesn’t require too many ingredients whatsoever. Let’s take a closer look.
Ingredients
The ingredients you’ll need for this recipe are:
- 4-6oz of orange roughy fillets
- 3/4 cup of parmesan cheese
- 3/4 cup of panko
- 3/4 cup of breadcrumbs
- 2 eggs
- 1/2 cup of unbleached all-purpose flour
- 6 tablespoons of olive oil
Step By Step
Step 1: Make The Coating
Grab a bowl and add the flour and a dash of salt and pepper. In a separate bowl, add the grated cheese, panko and breadcrumbs. You can add herbs at this point if you want to add more flavor. In another bowl, add the eggs and beat well, with a tablespoon of water.
Step 2: Bread The Fish
Pat the fish dry. Firstly, place into the flour mixture, removing any extra. Next, place the fish into the egg mixture, and then into the bread crumbs mixture. Coat well, ensuring it’s completely covered. You can do this several times if you’re looking for an extra thick coating.
Step 3: Cook The Fish
Heat some olive oil into a pan. Once the oil is hot, add the fish and cook for around 5 minutes. Once golden, turn over and cook for a further 2 minutes. Once golden and cooked throughout, remove the fish and serve with side dish of your choice.
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Crispy Baked Orange Roughy Recipe
The next recipe we’re going to be looking at is very similar, but this one is better suited if you’re a lover of lemon flavors. This recipe is inspired by one from Food.com.
Ingredients
The ingredients you’ll need for this recipe are:
- 1lb of orange roughy
- 1 beaten egg
- 1/4 cup of panko
- 1/4 cup of grated parmesan cheese
- 1 teaspoon of grated lemon
- 1 teaspoon of lemon pepper
- 2 minced garlic cloves
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Step By Step
Step 1: Prepare
Gather all of the ingredients you need for this recipe and cut your fish into small pieces. Line a baking sheet with foil and preheat your oven to 450F.
Step 2: Make The Coating
Grab two bowls. In one bowl, beat an egg and leave to one side. In the second bowl, add the panko, cheese, grated lemon rind, lemon pepper and minced garlic. Mix well and leave to one side.
Step 3: Coat And Bake The Fish
First place your fish into the egg mixture, and then into the panko mixture; ensuring it’s well coated. You can repeat this several times for added crunch. Place the fish onto your prepared baking sheet and bake for 6-8 minutes in the center of your preheated oven. The fish should flake easily with a fork once cooked.
Conclusion
I hope this post has given you some ideas of orange roughy recipes panko breadcrumbs. If you’re looking for a lightly coated fish, that’s full of flavor – the breaded orange roughy fish is the dish for you. And is there a better time to enjoy fish than in the height of summer?!
Do you have any tips or tricks when it comes to breaded orange roughy? If so, please feel free to let me know in the comments below. Sharing is caring!
FAQ’s
Can Orange Roughy Make You Sick?
It's not recommended to eat orange roughy often. This is because they're said to contain high levels of mercury, which can be potentially dangerous for pregnant women and children, especially.
Does Orange Roughy Taste Like Lobster?
Orange roughy is sometimes referred to as "poor man's lobster" because the taste of the two is very similar. They're both relatively mild and fleshy.
Is Orange Roughy Better Than Cod?
Cod is always my first choice when it comes to fish, but that doesn't take away from orange roughy being a delicious fish.
Which is Better For You Tilapia or Orange Roughy?
Orange roughy is by far the superior choice when it comes to the difference between tilapia and orange roughy. Orange roughy is a much higher quality. However, it's price does reflect that, so if you're looking for a cheaper option, the tilapia may be the fish for you.