Orange Roughy with Parmesan

4.3 of 5 (4)
member ratings
Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Orange Roughy with Parmesan calories by ingredient


Even if you don't like fish this is WONDERFUL Even if you don't like fish this is WONDERFUL
Number of Servings: 4


    2 fillets of orange roughy fish (firm and white) at 4 oz each
    1/4 cup italian flavored bread crumbs
    1 egg white
    1/8 cup nonfat milk
    1/2 tablespoon of butter
    3 shallots, minced
    1 fresh lemons, wedged
    1 cup grated (not powdered) parmesan cheese
    Salt & 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.

TAGS:  Fish | Dinner | Fish Dinner |

Member Ratings For This Recipe

  • no profile photo

    This is the first I have ever tried to fix fish on the stove top.
    It came out really good. I may fix it again, but not very often as we avoid carbs.
    - 4/2/10

  • no profile photo

    Very Good
    Very good! My husband's not a big fish eater, but even he enjoyed it. - 9/18/08

  • no profile photo

    Very Good
    This was very tasty! My only complaint was that a lot of the coating came off the fish as it cooked, and the fish started to fall apart - but it was still delicious! I didn't add the extra parm cheese at the end, just to save some calories. It had enough flavor without it. - 1/13/08