Crispy Orange Roughy


3.3 of 5 (3)
member ratings
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 268.8
  • Total Fat: 5.0 g
  • Cholesterol: 44.2 mg
  • Sodium: 283.4 mg
  • Total Carbs: 20.3 g
  • Dietary Fiber: 0.4 g
  • Protein: 34.2 g

View full nutritional breakdown of Crispy Orange Roughy calories by ingredient



Number of Servings: 4

Ingredients

    1/3 Cup Lemon Juice
    1 Tbsp Olive Oil
    2 tsp Dried Oregano
    1/4 tsp Salt
    1/4 tsp Pepper
    2 Cups Instant Mashed Potato Flakes
    4 ( 6 oz) Fillets Orange Roughy, Cod or Haddock

Directions

Line baking sheet with foil and spray with non-stick cooking spray; set aside. In shallow bowl, whisk the lemon juice, oil, oregano, salt and pepper. Place the potato flakes in another bowl.

Dip fillets in lemon juice mixture, then coat with potato flakes. Place on prepared pan. Bake at 500 degrees F for 10 minutes or until fish flakes easily with a fork and is golden brown.

Number of Servings: 4

Recipe submitted by SparkPeople user NICARAGUACHIC.

TAGS:  Fish | Dinner | Fish Dinner |

Member Ratings For This Recipe


  •  no profile photo

    Good
    Too much lemon juice...cut it down to 1/4 and add water. I also will put only 1 tsp of oregano in but mix it with the potato flakes along with the salt and pepper. - 3/1/08


  • no profile photo

    Good
    This was good and easy to make. I added a little cayenne pepper to give it a bit more kick. The potato flakes were an interesting addition. I would never have thought to do that in place of bread crumbs. Thanks. - 3/1/08


  • no profile photo

    Very Good
    Very easy to make, quick to prep and cook, and tasty. I had all the ingredients in my house w/o any extra shopping, which was important in last night's ice storm. I gave myself full nutritional points even though I didn't dredge the fish in the potato flakes, I simply dusted both sides with them. - 2/13/08