what’s cooking wWednesday – orange roughy with a dijon mustard and panko breadcrumb crust

In an effort to eat a little lighter I bought a bag of frozen orange roughy and salmon at Costco last week. Yep, I will be eating fish until I grow gills and fins.

So I took a little of one recipe and a little of another and came up with orange roughy with a Dijon mustard and panko breadcrumb crust. Sauté baby spinach with sliced garlic, peperoncino, with a touch of balsamic vinegar at the end. Sautéed zucchini planks in the leftover balsamic juice.

Again there’s no exact recipe or amounts, which seems to be a trend with my recipes but they usually are pretty flexible. Give it a try.

Orange Roughy with Dijon Mustard and Panko Breadcrumb Crust
Orange roughy or any mild white fish
Dijon mustard
Panko breadcrumbs
Parsley, dried
Salt
Pepper

Heat oven to 450°. In a flat container big enough to dredge the fish in add breadcrumbs, dried parsley, salt, and pepper. Pat fish dry and spread a thin coat of Dijon mustard on both sides. Lay each filet on the breadcrumb mixture and press so a layer is formed on both sides.

Place the fish on a foil lined baking sheet sprayed with cooking spray. Bake until cooked as preferred, ~10-15 minutes. Serve with lemon wedge.

Buon Appetito