Dinner

Orange Roughy with Parmesan is for Dinner.

Orange Roughy with Parmesan takes several minutes to prepare.

Orange Roughy with Parmesan takes several minutes to cook.

Orange Roughy with Parmesan makes 4 servings.

The ingredients for Orange Roughy with Parmesan are:

2 fillets of orange roughy fish (firm and white) at 4 oz each
1/4 cup italian flavored bread crumbs
1 egg white
1/8 cup nonfat milk
1/2 tablespoon of butter
3 shallots, minced
1 fresh lemons, wedged
1 cup grated (not powdered) parmesan cheese
Salt & pepper to taste

Here is how you make Orange Roughy with Parmesan:

Mix milk and egg and pour into long shallow pan or plateMix bread crumbs and 2/3 cup cheese in seperate plateSautee shallots in butter over medium heat in a large saucepan until shallots are just softDredge fish in milk mixture, letting excess drip offDredge fish in crumbs mixture coating each side completly as possible. Discard any left over egg/milk and crumbs.Add fillets to saucepan and cook over medium heat until cooked through (time depends on thickness of fillet) turning at least onceWhen fish is opaque and flakey the fillets are done. Remove from heat and top with remaining parmesan cheese, garnish with lemon wedges.Tartar sauce complements the flavor, but adds calories. We use mayo, sweet relish and lemon mix for the kids. Fillets can be served on a bed of angle hair pasta that has been tossed with fresh basil, shallots, sesame oil and italian seasoning.Number of Servings: 4Recipe submitted by SparkPeople user ALLIGATORSHEL.

The nutritional information for Orange Roughy with Parmesan is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 229.7

• Total Fat: 11.3 g
• Cholesterol: 42.4 mg
• Sodium: 629.7 mg
• Total Carbs: 7.9 g
• Dietary Fiber: 0.3 g
• Protein: 23.3 g