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Breaded Orange Roughy Recipe

Breaded Orange Roughy Recipe

"My family loves fish, so I serve it often," writes Joann Frazier Hensley of McGaheysville, Virginia. "Seasoned pepper really adds to the flavor of these tender fillets."
TOTAL TIME: Prep/Total Time: 20 min. YIELD:6 servings

Ingredients

  • 1 cup crushed cornflakes
  • 2 teaspoons seasoned pepper
  • 1/4 teaspoon salt
  • 4 egg whites
  • 1/4 cup water
  • 6 orange roughy fillets (4 ounces each)
  • 1/4 cup all-purpose flour

Directions

  • 1. In a shallow dish, combine the cornflakes, seasoned pepper and salt. In another shallow dish, beat egg whites and water. In a third shallow bowl, add flour. Coat fish with flour; dip in egg white mixture, then roll in cornflake mixture.
  • 2. Place on a baking sheet coated with cooking spray. Bake at 425° for 9-11 minutes or until fish flakes easily with a fork. Yield: 6 servings.

Nutritional Facts

1 filet equals 158 calories, 1 g fat (trace saturated fat), 23 mg cholesterol, 400 mg sodium, 16 g carbohydrate, trace fiber, 20 g protein. Diabetic Exchanges: 3 lean meat, 1 starch.

Wine Pairings

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.