Sunflower Seed-Crusted Orange Roughy

Photo: Oxmoor House

When breading the fish, use one hand for the dry mixture and the other hand for the wet, so you don't lose any panko crumbs. Serve with steamed asparagus tossed with grated lemon rind.

Prep: 8 minutes; Cook: 10 minutes; Other: 10 minutes

Yield: 4 servings (serving size: 1 fillet)
Recipe from Cooking Light Fresh Food Fast

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Recipe Time

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Nutritional Information

Amount per serving
  • Calories: 206
  • Calories from fat: 20%
  • Fat: 4g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 2.2g
  • Protein: 31.5g
  • Carbohydrate: 9.1g
  • Fiber: 1.7g
  • Cholesterol: 102mg
  • Iron: 2.4mg
  • Sodium: 212mg
  • Calcium: 21mg

Ingredients

  • 2 large egg whites
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon grated lemon rind
  • 1/2 cup Italian-seasoned panko (Japanese breadcrumbs)
  • 3 tablespoons unsalted sunflower seed kernels
  • 4 (6-ounce) orange roughy fillets (about 1/2 inch thick)
  • Cooking spray
  • Lemon slices (optional)

Preparation

  1. 1. Preheat oven to 475°. Place a jelly-roll pan in oven while preheating.
  2. 2. Combine first 3 ingredients in a medium bowl; stir with a whisk until foamy. Combine panko and sunflower seed kernels in a shallow dish. Dip fillets in egg white mixture; dredge in panko mixture. Place fish on a wire rack; let stand 10 minutes.
  3. 3. Remove jelly-roll pan from oven; coat pan with cooking spray. Coat fish with cooking spray; place on pan. Bake at 475° for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon slices, if desired.
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