Monday, September 13, 2010

Nut-Crusted Orange Roughy

From Simple and Delicious (March/April 2009), page 12.

Prep/Total: 25-30 min.
Yield: 4 servings
This fish recipe is really easy and quite delicious!  The mild flavor of the fish is complemented by the walnut-sesame crust and the sweet-salty sauce.  We've rated it as one of our top four favorite fish recipes that we've tried so far.

4 fresh or frozen orange roughy fillets, thawed (5 oz. each)
1/2 tsp. salt
1/4 tsp. pepper
1/4 cup all-purpose flour
1 egg, beaten
1 cup finely chopped walnuts, pecans, or a mixture of the two
3 Tbs. seasoned bread crumbs
1 Tbs. sesame seeds
1 Tbs. dried parsley flakes
2 Tbs. butter
1/4 cup honey
1 1/2 tsp. soy sauce

Sprinkle fillets with salt and pepper.  Place flour and egg in separate shallow bowls.  In another shallow bowl, combine walnuts, bread crumbs, sesame seeds, and parsley.  Dip fish in flour, egg, then walnut mixture.

In a large skillet over medium heat, cook fish in butter in batches for 2-3 minutes on each side, or until fish flakes easily with a fork.

In a small bowl, whisk honey and soy sauce; serve with fish.

Nutrition Facts:
1 fillet + 1 Tbs. sauce = 425 calories, 22 g fat (5 g saturated fat), 153 mg cholesterol, 633 mg sodium, 28 g carbohydrate, 2 g fiber, 32 g protein

- We only used half of the sauce, so you may consider reducing the amount you make.
- Orange roughy is low in calories and fat and has a very mild flavor.  So good!
- The recipe suggests using flounder or sole if you can't find orange roughy.

1 comment:

  1. I made it for dinner this evening. It was delicious. I dipped the fish in the egg a second time after the flour. The nut mixture stuck to the filet better. Fast, easy, yummy!


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