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Oven-Roasted Orange Roughy
Source: dLife

Orange Roughy baked with bread crumbs and gently seasoned.

Prep Time: 20 minutes
Cook Time: 18 minutes
Difficulty: Easy

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
1 Fat , 1 Starch , 3 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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0 1/2 cup  Bread Crumbs, seasoned, grated, dry
1 tsp  paprika
1 tsp  fresh lemon peel
1 tsp  dried dill weed
3 tbsp  white all purpose flour
2 each  egg whites
1 tbsp  cold water
1 1/2 lb  orange roughy fillet
2 tbsp  margarine
1 each  medium lemons
0 1/2 cup  fat free mayonnaise
0 1/4 cup  Relish, pickle, sweet
2 tsp  dijon mustard
0 1/4 tsp  hot pepper sauce
  1. Preheat the oven to 400 degrees F and spray a 15X10-inch jelly-roll pan with nonstick cooking spray.
  2. In a shallow bowl or pie plate combine bread crumbs with paprika, lemon peel, and dill.
  3. In a resalable plastic food storage bag and place the flour inside.
  4. In another shallow bowl or pie plate beat egg whites together with water.
  5. Place fish in the plastic bag one at a time, seal the bag, and turn the bag so the fish is lightly coated.
  6. 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.
  7. Place the fish in the jelly roll pan.
  8. 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.
  9. While the fish is baking prepare the Tartar Sauce: Combine mayonaise, mustard & relish (and hot sauce if desired).
  10. Serve fish with lemon wedges and prepared Tartar Sauce.

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