Orange Roughyfish Fillets With Pankoplease See Note Recipes

ORANGE ROUGHY/FISH FILLETS WITH PANKO(PLEASE SEE NOTE)

Steps:

• Rinse fillets and pat dry. Mix the flour and dry spices togther, and place either in a ziplock bag or large shallow bowl. Beat egg whites in another shallow bowl. Place Panko bread crumbs in a 3rd bowl or ziploc bag. Press both sides of fillets into flour for a light dusting(or shake one at a time in the ziploc bag) , shaking off any excess. Dip floured fillets into egg whites one at a time, allowing excess to drip off. Place fillets, one at a time, in Panko Bread Crumbs, and lightly toss/shake until both sides are covered. . Heat oil in skillet on medium high. When the oil sizzles, add the fillets. Saute @4 minutes each side, or until fish flakes easily with a fork. Cooking times will vary , depending on your stove and the thickness of your fish fillets, so just keep an eye on them and turn sooner if necessary.
• The fillets I use are thick, so I cover the skillet with a lid to ensure they cook fully. My breading still stays crunchy. Enjoy!
• ***This recipe can ALSO be baked at 400 for @25 minutes or until fish flakes with a fork, if you prefer. You can then omit the olive oil.

SIMPLE ORANGE ROUGHY

Steps:

• Spray a broiler pan with cooking spray.
• Place fish on the pan.
• I keep my lemon juice (from a bottle) in a spray bottle (either from salad dressing, or you can buy them from Pampered Chef or culinary stores) I store it in the refrigerator. Spray fish lightly on one side with the lemon juice.
• Spray fish lightly with the margarine, or spread on some melted butter.
• Sprinkle lightly with Old Bay Seasoning.
• Broil about 6 inches from heat for 5 minutes. Turn fish and broil for another 4 - 6 minutes, or until fillets flake easily with a fork.
• Sprinkle with chopped parsley. Serve.
• Note: I also keep olive oil in a spray bottle. You could probably substitute olive oil spray for the margarine, but I have not tried this yet.

EASY BAKED ORANGE ROUGHY

Steps:

• Put fish fillets in a greased 11x7 inch baking dish.
• Sprinkle with seasoned salt, pepper, and paprika.
• Drizzle with melted butter.
• Cover and bake at 400 degrees for 15 to 20 minutes or until fish flakes easily.

PAN FRIED ORANGE ROUGHY

Steps:

• -In a large bowl mix flour, cornmeal, garlic salt, pepper, old bay.
• -Season fisn lightly with salt and pepper.
• -Heat medium sautee pan over medium high heat and then add 2oz. of olive
• oil when oil is hot but not smoking flour the fish and pan fry until golden and cooked to perfrction.
• -In a large skillet heat and add 1oz. of olive oil when hot and starting to smoke add spinach toss for 40 sec.add salt and pepper.
• -Mix olives, tomato and cucumbers.
• -Place wilted spinach in the center of a large plate and arange fish on top of spinach and then top with the salsa.