Orange Roughy with Parmesan
- Number of Servings: 4
Ingredients
2 fillets of orange roughy fish (firm and white) at 4 oz each1/4 cup italian flavored bread crumbs1 egg white1/8 cup nonfat milk1/2 tablespoon of butter3 shallots, minced1 fresh lemons, wedged1 cup grated (not powdered) parmesan cheeseSalt & pepper to taste
Mix milk and egg and pour into long shallow pan or plate
Mix bread crumbs and 2/3 cup cheese in seperate plate
Sautee shallots in butter over medium heat in a large saucepan until shallots are just soft
Dredge fish in milk mixture, letting excess drip off
Dredge fish in crumbs mixture coating each side completly as possible. Discard any left over egg/milk and crumbs.
Add fillets to saucepan and cook over medium heat until cooked through (time depends on thickness of fillet) turning at least once
When fish is opaque and flakey the fillets are done. Remove from heat and top with remaining parmesan cheese, garnish with lemon wedges.
Tartar sauce complements the flavor, but adds calories. We use mayo, sweet relish and lemon mix for the kids.
Fillets can be served on a bed of angle hair pasta that has been tossed with fresh basil, shallots, sesame oil and italian seasoning.
Number of Servings: 4
Recipe submitted by SparkPeople user ALLIGATORSHEL.
Mix bread crumbs and 2/3 cup cheese in seperate plate
Sautee shallots in butter over medium heat in a large saucepan until shallots are just soft
Dredge fish in milk mixture, letting excess drip off
Dredge fish in crumbs mixture coating each side completly as possible. Discard any left over egg/milk and crumbs.
Add fillets to saucepan and cook over medium heat until cooked through (time depends on thickness of fillet) turning at least once
When fish is opaque and flakey the fillets are done. Remove from heat and top with remaining parmesan cheese, garnish with lemon wedges.
Tartar sauce complements the flavor, but adds calories. We use mayo, sweet relish and lemon mix for the kids.
Fillets can be served on a bed of angle hair pasta that has been tossed with fresh basil, shallots, sesame oil and italian seasoning.
Number of Servings: 4
Recipe submitted by SparkPeople user ALLIGATORSHEL.
Nutritional Info Amount Per Serving
- Calories: 229.7
- Total Fat: 11.3 g
- Cholesterol: 42.4 mg
- Sodium: 629.7 mg
- Total Carbs: 7.9 g
- Dietary Fiber: 0.3 g
- Protein: 23.3 g
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