Sunflower Seed-Crusted Orange Roughy

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Nutritional Info
  • 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

View full nutritional breakdown of Sunflower Seed-Crusted Orange Roughy calories by ingredient
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Number of Servings: 4


    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
    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.

TAGS:  Fish |

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Member Ratings For This Recipe

  • Very Good
    Really enjoyed this recipe! It was a different way to make the fish and very good! - 10/19/11

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