Try this Orange Roughy with Lemon Sauce recipe, or contribute your own.
Suggest a better description1. Dip 1 fish fillet in the egg white, and then into bread crumbs. Coat both sides evenly; repeat for the remaining fillet. Be sure all sides are covered evenly!
2. In a 9 inch non stick skillet, heat oil; add fillets and cook over medium high heat turning once, until fish is cooked thoroughly and flakes easily when tested with a fork, usually 3-5 minutes on each side. Transfer fish to a platter and keep warm.
3. To the same skillet add garlic and cook over medium heat until golden, about 30 seconds. Stir in water, wine, parsley, lemon juice, and broth mix. Cook over high heat until mixture comes to a boil; continue to cook until mixture is reduced to about 1/4 cup, about 4-5 minutes.
Pour over fish and serve. This recipe is great with wild rice and steamed carrots in honey and brown sugar!
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (79g) | ||
Recipe Makes: 2 Servings | ||
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Calories: 65 | ||
Calories from Fat: 16 (25%) | ||
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Amt Per Serving | % DV | |
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Total Fat 1.8g | 2 % | |
Saturated Fat 0.3g | 2 % | |
Monounsaturated Fat 1g | ||
Polyunsanturated Fat 0.4g | ||
Cholesterol 0.3mg | 0 % | |
Sodium 487.3mg | 17 % | |
Potassium 75.9mg | 2 % | |
Total Carbohydrate 8.8g | 3 % | |
Dietary Fiber 0.6g | 2 % | |
Sugars, other 8.2g | ||
Protein 3.6g | 5 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 65
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