Taste of Home
Breaded Orange Roughy
TOTAL TIME: Prep/Total Time: 20 min.
YIELD: 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."
Ingredients
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1 cup crushed cornflakes
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2 teaspoons seasoned pepper
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1/4 teaspoon salt
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4 large egg whites
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1/4 cup water
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6 orange roughy fillets (4 ounces each)
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1/4 cup all-purpose flour
Directions
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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.
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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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