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Oven-Fried Orange Roughy

 

126

Yield

4

servings

Prep

20

min

Cook

20

min

Ready

60

min

Trans-fat Free, Low Carb
 

Ingredients

1 pound orange roughy
or other fish, similar size
*
3 tablespoons butter
or margarine
1 each eggs
1 tablespoon water
1 tablespoon lemon juice
¾ teaspoon onion salt
1 dash cayenne pepper
*
¾ cup cereal
crushed, or seasoned bread crumbs
1 x fine herbs
fresh, for garnish
*
4 slices lemon
for garnish
*

Directions

1) Thaw fish if frozen.

Pat dry on paper toweling.

2) Melt butter in shallow baking dish as oven preheats.

3) In medium bowl, whisk together the egg, water and lemon juice.

4) Combine flour, salt and pepper in a shallow dish (such as a pie pan).

Speread crumbs in another shallow dish.

5) Coat fish with the flour mixture, dip in the egg mixture, then roll in the crumbs.

6) Place fish in baking dish with melted butter.

Turn over to coat.

7) Bake at 350℉ (180℃) F for 15 to 20 minutes, or until fish flakes easily when probed with a fork.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 35g (1.2 oz)
Amount per Serving
Calories 11178% of calories from fat
 % Daily Value *
Total Fat 10g 15%
Saturated Fat 6g 29%
Trans Fat 0g
Cholesterol 69mg 23%
Sodium 568mg 24%
Total Carbohydrate 2g 2%
Dietary Fiber 0g 0%
Sugars g
Protein 4g
Vitamin A 8% Vitamin C 5%
Calcium 1% Iron 3%
* based on a 2,000 calorie diet How is this calculated?

 

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