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Breaded Orange Roughy

Total Time

Prep/Total Time: 20 min.

Makes

6 servings

"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."
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Ingredients

  • 1 cup crushed cornflakes
  • 2 teaspoons seasoned pepper
  • 1/4 teaspoon salt
  • 4 large 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.

Nutrition Facts

1 each: 158 calories, 1g fat (1g saturated fat), 23mg cholesterol, 400mg sodium, 16g carbohydrate (0 sugars, 1g fiber), 20g protein. Diabetic Exchanges: 3 very lean meat, 1 starch.

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