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Crunchy Orange Roughy - Low fat, low calories, mock fried fish dish.
Serving Comment: 1/4 of total recipe
Servings: 4 Calories/Serving: 187.73 PCF Ratio:53-39-8
BASIL, GROUND - Spices, basil, ground1/2 tsp
BREAD CRUMBS, PLAIN - Bread crumbs, dry, grated, plain1/4 cup
CORNMEAL, WHITE, SELF-RISING, ENRICHED, DEGERMED - Cornmeal, self-rising, degermed, enriched, white1/4 cup
EGG WHITE, CHICKEN, RAW - Egg, white, raw, fresh1 egg white (large)
LEMON PEEL, RAW - Lemon peel, raw1 tsp
LEMON PEPPER SEASONING - salt-free1/4 tsp
ORANGE ROUGHY, COOKED - Finfish, roughy, orange, cooked, dry heat3 oz
ORANGE ROUGHY, RAW - Finfish, roughy, orange, raw1 lb
SALT, TABLE - Salt, table1/8 tsp
WHEAT FLOUR, WHITE, ALL-PURPOSE, ENRICHED - Wheat flour, white, all-purpose, enriched, bleached1/4 cup
1) Beat the egg white until frothy.
2) Combine the bread crumbs, cornmeal, lemon peel, and basil.
3) In a shallow dish, combine the flour, salt, and lemon pepper seasoning.
4) Dip the fish fillets into the flour mixture to coat one side of the fillet. Shake off any excess flour mixture, then...
5) Dip the covered side of the fillet into the egg white, then...
6) Coat the covered side of the fillet with the bread crumb mixture.
7) Spray a shallow baking pan with vegetable oil cooking spray. Lay the prepared fillets side-by-side, coated sides up. Tuck in any thin edges.
8) Bake at 450 degrees for 6 to 12 minutes. (Fish is ready when it flakes easily with a fork.)
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