- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 249.7
- Total Fat: 5.3 g
- Cholesterol: 44.2 mg
- Sodium: 425.4 mg
- Total Carbs: 11.5 g
- Dietary Fiber: 1.2 g
- Protein: 37.7 g
Sunflower Seed-Crusted Orange RoughySubmitted by: ALLIE_1969
2 large egg whites
1/2 tspn freshly ground black pepper
1/2 tspn grated lemon rind
1/2 cup Italian-seasoned bread crumbs
3 tbsp unsalted sunflower seed kernels
4 (6 ounce) orange roughy fillets
2. Combine egg whites, black pepper and lemon rind in a bowl; stir with a whisk until foamy. Combine breadcrumbs adn sunflower seed in a shallow dish. Dip fish fillets in egg white mixture; dredge in breakcrumb mix. Place fish on a wire rack; let stand 10 minutes.
3. Remove cookie sheet from the oven; coat with cooking spray. Coat fish with cooking spray; place fillets on pan. Bake at 475 for 10 minutes or until fish flakes easily when tested with a fork.
Number of Servings: 4
Recipe submitted by SparkPeople user ALLIE_1969.