Pecan Crusted Orange Roughy


I am always looking for ways to make fish differently. The thing is that when I find a good recipe I tend to make it over and over and over…My husband loves when I use panko bread crumbs so I decided to use that and kick it up a notch. Orange roughy is a really tasty, white flakey fish. This recipe can used with any white filet, like flounder, tilapia, snapper etc. Orange Roughy was on sale at my supermarket this week so I bought it. At a restaurant the other night I had almond crusted brook trout. It was delicious. So I decided to used crushed pecans with my orange roughy. It was really the first time I tried making it myself. It came out incredible! I could have eaten another filet easily. I used soy flour in this recipe also as it’s lower in carbs but feel free to use regular or whole wheat flour.

INGREDIENTS:

14 ounces orange roughy (2 filets)

¼ cup soy flour

¼ cup fat-free half-and-half (or any milk you choose)

1 egg

½ cup chopped pecans

½ cup seasoned panko bread crumbs

salt & pepper

2 tablespoons olive oil

DIRECTIONS:

1. Heat a large frying pan on medium heat.

2. Combine the pecans and bread crumbs on one plate. Combine the milk and egg in another bowl. Place flour on a plate.

3. Season the fish with salt and pepper and dredge in the soy flour. Then dip the fish into the egg/milk mixture and then bread crumbs/pecans.

4. Add oil to hot pan. Add fish to hot oil and cook 3-5 minutes on each side until fish flakes easily.  Coating should be golden brown.

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