Panko Crusted Cod Fish Sandwich w/ Baked Crinkle Fries

Dinner Tonight: Panko Crusted Cod Fish Sandwich w/ Baked Crinkle Fries

Had a bowl of Kashi 7 Whole Grain Puffs for Breakfast, love these have them as a snack a lot.
Outside we had our first taste of Winter. Wind Chill was in the low 20's and had a light coating of snow. The early morning wind chill froze it so there was some slick spots.  Around Noon I ran Mom up to our local Kroger for some items she needed and I picked up a couple of bags Salt De-Icer. I was hoping we wouldn't need any, wishful thing on my part! For dinner tonight I prepared a Panko Crusted Cod Fish Sandwich w/ Baked Crinkle Fries.
 





I had purchased the Cod from Kroger the other day and had it in the freezer. I laid 2 small fillets in

the fridge overnight to thaw. To prepare the Cod I rinsed the fillets off with cold water and patted dry. Then seasoned it with McCormick Grinder Sea Salt and Peppercorn Medley. Combined the flour and both Garlic Powder and Onion powder then press both sides of fillet into flour for a light dusting , shaking off any excess flour. Dip the floured fillets into the Paprika seasoned Egg Beater’s, allowing excess to drip off. Place the fillets, one at a time, in Panko Bread Crumbs, and lightly toss fillets until both sides are covered. Meanwhile, heat Extra Virgin Olive Oil in a skillet and place the fillets in and saute 3 minutes each side, or until fillets are heated through and Panko Crust has browned. Served on a Aunt Millie’s Reduced Calorie Whole Grain Bun.

I also baked some Ore Ida Crinkle Fries, served these with a side of Hunt’s Ketchup for dipping. For dessert later a Skinny Cow Chocolate Truffle Ice Cream Bar.









Panko Crusted Cod Fish Sandwich

Ingredients:

(4) 4oz. Orange Roughy or Cod Fillets

1c. Panko Bread Crumbs
Sea Salt and Ground Black Pepper, to taste
1 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. paprika
1/2 c. Egg Beater’s
1/2 c. Flour
1 Tbs. Extra Virgin Olive Oil

Directions:

* Rinse fillets and pat dry the fillets and season with Sea Salt and Pepper.
* Combine flour and both Garlic Powder and Onion powder then press both sides of fillet into flour for a light dusting , shaking off any excess flour.
* Dip floured fillets into Paprika Seasoned Egg Beater’s, allowing excess to drip off.
* Place fillets, one at a time, in Panko Bread Crumbs and lightly toss fillets until both sides are covered.
* Meanwhile, heat canola oil in skillet and place the fillets in oil and saute 4 minutes each side, or until fillets are heated through and Panko Crust has browned.

Number of Servings: 4