Wednesday, November 2, 2011

Panko + Wasabi + Orange Roughy = Delicious?

I usually buy fresh fish, but lately I've been buying more frozen varieties. I know, I know, fresh is "Best" (although I'm still not convinced that fresh fish is any better as far as nutrition is concerned), but on nights when I get home at 7:30pm frozen fish is just so convenient, and it actually tastes really good, if prepared correctly. Another benefit of the frozen fish is that Nick will eat it. Not to say that he wouldn't eat fresh fish, but typically when I buy fresh fish it's salmon, and he just hates salmon.

Recently I bought some orange roughy. What the heck is orange roughy anyway? I'm not really sure, but when I bought it I knew that, similar to cod, it had a mild fish flavor that Nick would enjoy.

After looking at the nutrition information online I learned that orange roughy has some of the lowest amounts of omega-3 out of all fish available to man (oops). I think this is my last time buying the orange roughy, I just wanted to try it because I don't think I'd ever had it. It tasted a lot like cod, which Nick and I both enjoy. Despite not having much omega-3, orange roughy is super low in calories, contains a good amount of protein, and zero saturated fat.

Wasabi Panko Crusted White Fish

4 ounces orange roughy
1 tsp wasabi mustard
2 T Panko bread crumbs

Preheat oven to 375. Spread an even layer of mustard on the fish and then dip into the Panko bread crumbs so they evenly coat the fish. Place the fish on a baking sheet and bake for ~12 minutes. Switch your oven to broil (choose the high setting) and broil for 2 minutes.

Delicious? Yes. Pretty? No. I mean, it's green. But this is now going to be a staple dinner in our household. We've had it twice since I first made it (although the second time I used cod). Nick loves it and it gives us a nice break from the usual eggs, beans, turkey, lean beef, or chicken for protein sources. One day I'm going to try this recipe from Andrea of Andrea's Wellness Notes, because it's like a healthy fried salmon! I asked Nick if he'd eat it, and he said no. Ugh. Why can't he like salmon?! Tonight for dinner I'm making braised salmon. Nick will have to find something else to eat. Recipe posted soon!

QUESTIONS: Does your significant other like to eat fish? Do you ever buy frozen fish? Want to share any fun and simple recipes??


  1. Wasabi mayo adds so much flavor! And a little goes a long way! The dish sounds simple but very flavorful! Funny how the wasabi mayo made it green! :)

    I sometimes buy fish in bulk through a friend's friend who has a fish shop on the coast. And, yes, I freeze it. I also buy wild frozen fish at Costco sometimes. It's quite good (and still quite expensive).

    Luckily, all my guys like salmon. It's definitely the fish I make the most.

    I'll have to make the fried salmon you linked to again!

  2. This sounds awesome! We usually buy fresh fish, but it's because I'm super picky about it being wild caught and not farm raised...and I haven't been able to find as much of the wild caught in the frozen section (sometimes I do though--probably depends on the store).

  3. Gina, this sounds SO good!! I can't wait to try this with some frozen tilapia we currently have in our fridge... :-) Zach didn't like salmon much when we first met, but luckily he loves ALL things seafood so it wasn't hard to convince him salmon was tasty when he heard about the omega3 benefits too... We truly do buy frozen fish more frequently than fresh because it's so much more economical... and we've found some very good quality frozen fish at Trader Joe's! :-)

  4. Ooooh, I LOVE this idea!! I'm a huge fan of wasabi, and I bet it goes great with such a mild fish!

  5. I love salmon, too! LOVE it! I didn't realize roughy was so low in omega-3's, that's sad! I like all the mild white fishes a lot. Especially halibut which is CRAZY expensive. Of course :)

    I am very glad Mark like seafood. We're not beef (or pork, really) fans, so chicken and seafood are what we consume most of.

  6. this is a great recipe!

    i love fish and often buy frozen. not only is it much cheaper frozen, it is a really quick healthy dinner choice! thanks for the recipe!

  7. I buy way more frozen fish than fresh, because then it's readily available in my freezer when I have nothing else to eat. I buy mostly wild halibut, scallops, and mahi mahi {for fish tacos}. Yum! We grilled some salmon on a cedar plank this summer which my husband really liked, but he's usually not a salmon fan. I'll have to see if I can find some gluten-free panko to try with this recipe!

  8. We both like fish here and I should make it more often than I do.

    Wasabi not so much for me, but he likes it!

  9. Sadly Eric will not eat any cooked fish and only likes sushi... which I clearly do not cook haha. I actually have been eating fish so much less frequently because Eric doesn't eat it at home and we have been trying to eat together to save time and money. Sad. I've never tried orange roughy either but I think I would love fish in panko bread crumbs. I should really declare some day next week my fish day!

  10. I never heared about that fish! I'd like tontry it too despise it's low omega content.
    Star doesn't eat any kind of frozen fish, he only likes fresh fish cooked in a Chinese way, the whole fish, maybe I will post about it later.:)

  11. This fish is actually in extreme danger of extinction and is harvested very unsustainably. It is a long-lived, slow developing species, and doesn't even reach sexual maturity until it is 25-30 years old, and produces 90% LESS of the egg volume of most other species of the same size. In other words, when its populations are wiped out by fisheries, it is nearly impossible for it to replenish its numbers (it has about a 40 year time lag between generations-we kill them way faster than they bounce back). When they are left undisturbed, one of these fish can live for up to 149 years. Kind of weird to think that animal on the grill could have been alive during the Civil War.

    Don't mean to give a lecture, but depleted fish stocks are a HUGE issue disrupting marine ecosystems these days, and felt it was my duty as a biologist to toss in my two cents...this is a species to really avoid at all costs, even though it is good eating. Some grocery stores actually refuse to stock it now. I wish that there were information in grocery stores about the conservation status of the species on offer. This page is an excellent resource: