Oven-fried Orange Roughy
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Eggs | Fish, Main dish | 4 | Servings | |
INGREDIENTS
| 1 | lb | Orange Roughy or other fish |
| Fillets, similar sized | ||
| 3 | T | Butter or margarine |
| 1 | Egg | |
| 1 | T | Water |
| 1 | T | Lemon juice |
| 3/4 | t | Onion salt |
| 1 | ds | Cayenne pepper |
| 3/4 | c | Crushed cereal flakes or |
| Seasoned bread crumbs | ||
| Fresh herbs for garnish | ||
| Lemon slices for garnish |
INSTRUCTIONS
Thaw fish if frozen. Pat dry on paper toweling. 2) Mellt butter in shallow baking dish as oven preheats. 3) In medium bowl, whisk together the egg, water and lemon juice. 4) Combine flour, salt and pepper in a shallow dish (such as a pie pan). Speread crumbs in another shallow dish. 5) Coat fish with the flour mixture, dip in the egg mixture, then roll in the crumbs. 6) Place fish in baking dish with melted butter. Turn over to coat. 7) Bake at 350 degrees F for 15 to 20 minutes, or until fish flakes easily when probed with a fork. From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 236
Calories From Fat: 105
Total Fat: 11.9g
Cholesterol: 117.4mg
Sodium: 501.9mg
Potassium: 435.7mg
Carbohydrates: 10.9g
Fiber: 1.8g
Sugar: <1g
Protein: 22g