We had a good dinner tonight. Magical things are happening in the Three-Dimensional Kitchen! I felt inspired by the Sunflower Seed Crusted Orange Roughy recipe in the Cooking Light Eat Smart Guide: 200-Calorie cookbook to create this one. If you have qualms about using Orange Roughy, then by all means, use another white fish.
As I said before, I like to use whatever is on hand in my kitchen: almonds, tilapia, panko breadcrumbs, and Mrs. Dash Salt-Free Italian Medley Seasoning Blend. My philosophy is to be generous with the seasonings. If 1/2 teaspoon is too little, then add more. And do add more herbs and seasoning to taste, yours. I suggest basil, parsley, rosemary, thyme…
This fish came out of the oven flaky with a crunchy topping. And it had no salt. Except what you might want to add at the table
Ingredients
2 large egg whites (6 tablespoons packaged egg whites)
1/2 teaspoon freshly ground black pepper ( I used 1 teaspoon lemon pepper and omitted the grated lemon rind)
1/2 teaspoon grated lemon rind
1/2 cup panko breadcrumbs
3 tablespoons unsalted almonds, crushed (originally sunflower seeds)
1 teaspoon Mrs. Dash Salt-Free Italian Medley
1 teaspoon dried parsley
1 teaspoon dried oregano
1 teaspoon garlic powder
1 teaspoon granulated onion
4-6 (6 oz) white fish fillets, e.g. orange roughy, tilapia
Cooking spray
Lemon slices, optional
Preparation
1. Preheat oven 475˚F. Place a rimmed baking sheet in the oven while preheating.
2. Combine egg whites, (lemon) pepper, and lemon rind (if using) in a medium bowl. Stir with a whisk until foamy. Combine panko and almonds in a shallow dish like a pie plate. Season panko-almond mixture. Mix with a fork. Dip fillets in egg white mixture, dredge in panko mixture. Place fillets on a wire rack to rest 10 minutes.
3. Remove baking sheet from oven with oven mitts and coat pan with cooking spray. Coat top of fillets with cooking spray. Place fillets on pan. Bake 10 minutes or until fillet flakes easily with a fork. Serve with lemon slices, if using.
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This looks amazing. And I really like the plate! I’m trying to learn to use whatever is on hand. You inspire me!