Sunflower Seed-Crusted Orange Roughy

By Heritage330

Cooking Light Fresh Food Fast, Oxmoor House

2009

Ingredients

• 2 large egg whites
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon grated lemon rind
• 1/2 cup Italian-seasoned panko (Japanese breadcrumbs)
• 3 tablespoons unsalted sunflower seed kernels
• 4 (6-ounce) orange roughy fillets (about 1/2 inch thick)
• Cooking spray
• Lemon slices (optional)

Preparation

Step 1

1. Preheat oven to 475°. Place a jelly-roll pan in oven while preheating.

2. Combine first 3 ingredients in a medium bowl; stir with a whisk until foamy. Combine panko and sunflower seed kernels in a shallow dish. Dip fillets in egg white mixture; dredge in panko mixture. Place fish on a wire rack; let stand 10 minutes.

3. Remove jelly-roll pan from oven; coat pan with cooking spray. Coat fish with cooking spray; place on pan. Bake at 475° for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon slices, if desired.