Sunflower Seed-Crusted Orange Roughy
- Number of Servings: 4
Ingredients
2 large egg whites1/2 tspn freshly ground black pepper1/2 tspn grated lemon rind1/2 cup Italian-seasoned bread crumbs3 tbsp unsalted sunflower seed kernels4 (6 ounce) orange roughy fillets cooking spray
1. Preheat oven to 475. Place a cookie sheet in the oven while preheating.
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.
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.
Nutritional Info 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
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