Kitchen Adventures || Sunny Orange Roughy

Hey guys! I have been a little MIA with my posts lately, but with the transition to Triib and everything else in my world, I’ve barely had time to cook! I have still been squeezing meal prep in between rehearsals and meetings, but I’ll tell ya right now, we’ve been relying on GRxUB quite a bit lately too! This is where I give GRxUB a shameless plug and invite you to follow their Instagram page.

If you are interested in getting on the GRxUB list, you can subscribe HERE. Menus/Order forms go out on Saturdays and Tuesdays for delivery to the gym on Mondays and Thursdays. He has different portion sizes available and offers a breakfast and a lunch/dinner option on each menu.

Ok, with that said, I AM managing to cook as well 🙂 Tim and I are still trying to get more fish into our diet. The other day he requested Orange Roughy… which I had never cooked before, so I did some exploring and we ended up with a really tasty meal! I served this with quick blanched asparagus and roasted baby potatoes (seasoned with a little salt, pepper, garlic powder, and Italian seasoning).

Sunflower Seed Crusted Roughy


2 large egg whites
1/2 teaspoon fresh ground black pepper
1/2 teaspoon grated lemon zest
1/2 cup Italian-seasoned panko – You can purchase already seasoned or season yourself
3 tablespoons unsalted sunflower seed kernels
4 (6-ounce) orange roughy fillets (about 1/2 inch thick)
Cooking spray
Lemon slices (optional)


Preheat oven to 475 and place a baking sheet in the oven. When I bake fish, I prefer to use a cooking grate like THIS ONE. It allows for more even cooking and keeps the bottom from getting soggy. Win-Win!
Combine first 3 ingredients in a medium bowl; whisk until foamy and mixed well. If you prefer a finer crust, pulse sunflower seeds in a food processor until chopped to your liking. This is totally optional.
Combine panko and sunflower seed kernels in a shallow dish. Dip fillets in egg white mixture; dredge in panko mixture. Place fish on a wire grate; let stand 10 minutes.

Remove baking sheet from the oven; if cooking directly on the sheet, coat it with cooking spray. If not, you can just place your rack onto the pan. Also, coat fish with cooking spray. Bake at 475 for 10 minutes or until fish flakes easily when tested with a fork or until desired texture. Serve with lemon slices.