Orange Roughy with Lemon Sauce
A refreshing yet delicious way to cook fish.
Yield
6 servingsPrep
10 minCook
30 minReady
40 minLow Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb, Sugar-Free, Very low in sodium, Low Sodium
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2 | each |
orange roughy fillets
|
* |
| 1 | each |
egg whites
|
*
|
| 3 | tablespoons |
bread crumbs
seasoned dried |
|
| 2 | teaspoons |
olive oil
or vegetable oil |
|
| ⅓ | cup |
water
|
|
| ¼ | cup |
wine
dry |
*
|
| 1 | tablespoon |
parsley leaves
|
|
| 1 | tablespoon |
lemon juice
|
|
| ½ | teaspoon |
chicken broth
mix |
|
| 1 | clove |
garlic
minced |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 2 | each |
orange roughy fillets
|
* |
| 1 | each |
egg whites
|
*
|
| 45 | ml |
bread crumbs
seasoned dried |
|
| 1E+1 | ml |
olive oil
or vegetable oil |
|
| 79 | ml |
water
|
|
| 59 | ml |
wine
dry |
*
|
| 15 | ml |
parsley leaves
|
|
| 15 | ml |
lemon juice
|
|
| 2.5 | ml |
chicken broth
mix |
|
| 1 | clove |
garlic
minced |
|
Directions
Dip 1 fish fillet in the egg white, and then into bread crumbs.
Coat both sides evenly; repeat for the remaining fillet.
Be sure all sides are covered evenly! 2.
In a 9 inch non stick skillet, heat oil; add fillets and cook over medium high heat turning once, until fish is cooked thoroughly and flakes easily when tested with a fork, usually 3 to 5 minutes on each side.
Transfer fish to a platter and keep warm.
To the same skillet add garlic and cook over medium heat until hot.
Stir in water, wine, parsley, lemon juice, and broth mix.
Cook over high heat until mixture comes to a boil; continue to cook until mixture is reduced to about ¼ cup, about 4 to 5 minutes.
Pour over fish and serve.
