Healthy Panko Crusted Orange Roughy

Looking for a quick weeknight dinner that feels fancy? Orange roughy has been my go-to fish for years, especially when I need to get something good on the table without much fuss. There’s something about that crispy panko coating that makes my family think I spent way more time in the kitchen than I actually did.

I discovered this recipe back when my kids were younger and getting them to eat fish was like trying to convince a cat to take a bath. But the crunchy exterior won them over, and now it’s one of our regular dinner options. I usually prep the coating while my oven preheats, and before I know it, dinner’s ready. The best part? It pairs well with just about any veggie side dish you have on hand.

If you’ve never tried orange roughy before, don’t worry – it’s a mild white fish that takes on whatever flavors you give it. And with this panko crust? Well, let’s just say even the pickiest eaters at your table might ask for seconds.

What Kind of Orange Roughy Should I Use?

Orange roughy fillets typically come frozen at most grocery stores, and that’s perfectly fine for this recipe. When shopping, look for fillets that are firm and white with no discoloration – they should be about 1-inch thick for the best results. Since orange roughy is a deep-sea fish, it’s almost always sold frozen, so don’t worry if you can’t find it fresh. Just make sure to thaw your fillets completely in the refrigerator overnight and pat them dry with paper towels before breading. If you’re having trouble finding orange roughy, you can substitute with other mild white fish like cod or halibut, though you might need to adjust cooking times slightly depending on the thickness of the fillets.

Options for Substitutions

Don’t worry if you can’t find all the exact ingredients – here are some handy swaps that work well:

• Orange Roughy: Can’t find orange roughy? This recipe works great with other mild white fish like cod, halibut, tilapia, or haddock. Just adjust cooking time slightly – thicker fillets might need an extra minute or two.
• Panko breadcrumbs: If you’re out of panko, you can use all regular breadcrumbs instead. The coating won’t be quite as crispy, but it’ll still taste good. You could also crush up some corn flakes or crackers as an alternative.
• Regular breadcrumbs: You can use all panko instead of the mix, or make your own by pulsing day-old bread in a food processor until finely ground.
• Parmesan cheese: Romano cheese makes a good substitute, or try nutritional yeast for a dairy-free option (use about half the amount as it’s more intense).
• Olive oil: Any neutral cooking oil like canola, vegetable, or grapeseed oil will work fine for frying. If you’re baking instead of frying, you can reduce the oil to 2-3 tablespoons.
• Eggs: For an egg-free version, try milk mixed with a tablespoon of mustard, or buttermilk. These will help the coating stick to the fish.

Watch Out for These Mistakes While Cooking

The biggest challenge when cooking orange roughy is overcooking, which can quickly turn this delicate fish dry and rubbery – aim for an internal temperature of 145°F and remember that the fish will continue cooking slightly after you remove it from the heat. A common error is not patting the fillets completely dry before breading, which prevents the coating from getting crispy and can make it fall off during cooking. To get that perfect golden-brown crust, avoid the temptation to flip the fish multiple times; instead, let it cook undisturbed for 3-4 minutes per side, and make sure your oil is hot enough (but not smoking) before adding the fish. For the best results, keep your breading station organized with separate plates for flour, egg wash, and crumb mixture, and use one hand for wet ingredients and the other for dry to avoid creating a sticky mess on your fingers.

What to Serve With Panko Crusted Fish?

This crispy fish dish pairs perfectly with fresh, bright sides that won’t overpower its mild flavor. A simple squeeze of lemon and some roasted vegetables like asparagus or broccoli make excellent companions to the crunchy panko coating. For a starch, try serving it with fluffy rice pilaf or roasted baby potatoes – both options are great for soaking up any extra olive oil from the fish. If you want to keep things light, a crisp green salad with a citrus vinaigrette works really well too, adding a nice contrast to the warm, crispy fish.

Storage Instructions

Keep Fresh: If you have any leftover panko crusted orange roughy, place it in an airtight container and keep it in the fridge for up to 2 days. While it’s best enjoyed fresh, you can still have it the next day – just know the crispy coating might not be quite as crunchy.

Make Ahead: Want to prep ahead? You can bread the fish fillets up to 4 hours before cooking. Just arrange them on a baking sheet, cover with plastic wrap, and keep in the fridge until you’re ready to cook. This is super handy when you’re planning to serve it for dinner guests!

Warm Up: To bring back some of that lovely crunch, place leftover fillets on a baking sheet and warm them in the oven at 350°F for about 8-10 minutes. I don’t recommend microwaving as this will make the coating soggy – trust me, the oven method is worth the extra few minutes!

Preparation Time	10-15 minutes
Cooking Time	7-10 minutes
Total Time	17-25 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 2500-2800
• Protein: 150-170 g
• Fat: 160-180 g
• Carbohydrates: 180-200 g

Ingredients

For the fish:

• 4 orange roughy fillets (6 oz each)

For the coating:

• 3/4 cup panko bread crumbs (for extra crispiness)
• 3/4 cup plain bread crumbs
• 3/4 cup grated Parmesan cheese
• 2 eggs (whisked well for even coating)
• 1/2 cup all-purpose flour (I prefer King Arthur)

For cooking:

• 6 tbsp olive oil (or other neutral oil like avocado oil)

Step 1: Prepare Coating Stations

Begin by setting up three shallow dishes for coating the fish.

In the first dish, combine flour with salt and pepper to taste.

In the second dish, mix together panko, pre-grated Parmesan cheese, and bread crumbs.

Add any fresh or dried herbs you have on hand to this mixture for added flavor.

In the third dish, beat the eggs with a tablespoon of water until well combined.

Step 2: Coat the Fish

Ensure the fish fillets are dry by patting them with a paper towel.

Place each piece of fish into the flour mixture, coating it thoroughly, then shake off any excess.

Dip the floured fish into the egg wash, ensuring it is completely covered.

Finally, place the fish into the panko-bread crumbs mixture, pressing down gently to ensure an even coating of the crunchy topping.

Step 3: Cook the Fish

Heat olive oil in a large skillet over medium-high heat.

Once the oil is hot, add the coated fish fillets to the skillet.

Cook the fish for about 5 minutes on one side until it becomes golden brown.

Flip the fish carefully and cook the other side for an additional 2 minutes.

The oil should be hot enough so the fish absorbs less oil, ensuring a crispy crust.

Step 4: Rest and Serve

When the fish is golden brown and thoroughly cooked, remove it from the skillet.

Place the fish on a cooling rack to drain any excess oil and maintain its crispiness.

Be sure not to overcrowd the skillet while cooking, as this can prevent the fish from becoming crispy.

Serve the fish hot for the best taste and texture.

Enjoy your perfectly crispy fish!