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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Oven-Roasted Orange Roughy

Source: dLife

Orange Roughy baked with bread crumbs and gently seasoned.

Nutrition Facts

Makes 6 servings
Amount Per Serving

Calories	222.2

Total Carbs	17.3 g

Dietary Fiber	1.4 g

Sugars	4.9 g

Total Fat	5.8 g

Saturated Fat	0.9 g

Unsaturated Fat	0.4 g

Potassium	284.7 mg

Protein	24.2 g

Sodium	572.9 mg

Dietary Exchanges 5.8 Fat, 0.0 Fruits, 0.6 Starch, 2.8 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

0.5
0 1/2 cup Bread Crumbs, seasoned, grated, dry 1.0
1 tsp paprika 1.0
1 tsp fresh lemon peel 1.0
1 tsp dried dill weed 3.0
3 tbsp white all purpose flour 2.0
2 each egg whites 1.0
1 tbsp cold water 1.5
1 1/2 lb orange roughy fillet 2.0
2 tbsp margarine 1.0
1 each medium lemons 0.5
0 1/2 cup fat free mayonnaise 0.25
0 1/4 cup Relish, pickle, sweet 2.0
2 tsp dijon mustard 0.25
0 1/4 tsp hot pepper sauce

Directions

Preheat the oven to 400 degrees F and spray a 15X10-inch jelly-roll pan with nonstick cooking spray.
In a shallow bowl or pie plate combine bread crumbs with paprika, lemon peel, and dill.
In a resalable plastic food storage bag and place the flour inside.
In another shallow bowl or pie plate beat egg whites together with water.
Place fish in the plastic bag one at a time, seal the bag, and turn the bag so the fish is lightly coated.
Take the fish from the bag and dip into egg white mixture, let the excess drip off, and roll the fish in the bread crumb mixture.
Place the fish in the jelly roll pan.
Take remaining fish fillets and repeat the steps for each, then drizzle margarine over each fish evenly and bake for 15 to 18 minutes or until the fish flakes when tested with a fork.
While the fish is baking prepare the Tartar Sauce: Combine mayonaise, mustard & relish (and hot sauce if desired).
Serve fish with lemon wedges and prepared Tartar Sauce.