GF/DF Pecan Crusted Orange Roughy

My husband, David, and I found this recipe a few years back on the back of a Publix bag of frozen Orange Roughy, and it is incredibly delicious! I have to share this with you! It’s easy and super healthy!

Orange Roughy is a relatively large deep-sea fish, with firm flesh and a mild flavor, according to Wikipedia. To me, it has a very unique flavor that I happen to L-O-V-E, love! Adding pecans to it is a very nice touch, I must say.

The process is similar to that of any fried food — flour, egg/milk mixture, breadcrumbs/nuts — Only, I use dairy-free and gluten-free ingredients.

First thing, I set up my dredging station using 3 shallow bowls. In the first, I used 1/4 cup of Bob’s Red Mill All-Purpose Gluten-Free Flour; the second, a mix of 1 egg and 1/4 cup of dairy-free milk (almond milk was used tonight); and the third, 1/3 cup Ian’s Gluten-Free Panko Breadcrumbs and 1/2 cup finely chopped pecans.

Pecan fish dredge station

I also heated a large skillet over medium heat with 2 tablespoons of oil. Once my orange roughy was thawed, I patted the filets dry and seasoned them on both sides with Lawry’s Seasoned Salt.

Pecan fish salt

Now the dredging process in this order: GF Flour, Egg/DF Milk, GF Breadcrumbs/Pecans.

I cooked the fish in my skillet for 2-3 minutes on each side and served it with rice and Brussels Sprouts.

Pecan Fish

Easy, right?

Gluten-Free/Dairy-Free Pecan Crusted Orange Roughy

  • 2 fillets of Orange Roughy (about 12 ounces worth), thawed and patted dry
  • Seasoned salt
  • 1/4 cup Bob’s Red Mill All-Purpose Gluten-Free Flour
  • 1 egg
  • 1/4 cup dairy-free milk (I used Almond milk)
  • 1/3 cup Ian’s Gluten-free Panko Breadcrumbs
  • 1/2 cup pecans, finely chopped
  • 2 tablespoons oil (canola or vegetable)

Thaw Orange Roughy according to package instructions and pat them dry with a paper towel. Season on both sides with seasoned salt.

Heat skillet and oil over medium heat.

Using 3 shallow bowls, place GF flour in one, whisk together egg and DF milk in the second, and finally mix GF breadcrumbs and pecans.

Dredge fish first in oil, then in egg/milk mixture, then breadcrumb/pecan mixture. Cook fish in skillet for 2-3 minutes on each side.

When fish is done, it should flake easily with a fork and the flesh should be opaque.

Recipe Credit: Publix Aprons Simple Meals


 

Happy cooking,
Laura

 

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