Fish

Sunflower Seed-Crusted Orange Roughy takes several minutes to prepare.

Sunflower Seed-Crusted Orange Roughy takes several minutes to cook.

Sunflower Seed-Crusted Orange Roughy makes 4 servings.

The ingredients for Sunflower Seed-Crusted Orange Roughy are:

2 large egg whites
1/2 tspn freshly ground black pepper
1/2 tspn grated lemon rind
1/2 cup Italian-seasoned bread crumbs
3 tbsp unsalted sunflower seed kernels
4 (6 ounce) orange roughy fillets
cooking spray

Here is how you make Sunflower Seed-Crusted Orange Roughy:

1. Preheat oven to 475. Place a cookie sheet in the oven while preheating.2. Combine egg whites, black pepper and lemon rind in a bowl; stir with a whisk until foamy. Combine breadcrumbs adn sunflower seed in a shallow dish. Dip fish fillets in egg white mixture; dredge in breakcrumb mix. Place fish on a wire rack; let stand 10 minutes.3. Remove cookie sheet from the oven; coat with cooking spray. Coat fish with cooking spray; place fillets on pan. Bake at 475 for 10 minutes or until fish flakes easily when tested with a fork.Number of Servings: 4Recipe submitted by SparkPeople user ALLIE_1969.

The nutritional information for Sunflower Seed-Crusted Orange Roughy is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 249.7

• Total Fat: 5.3 g
• Cholesterol: 44.2 mg
• Sodium: 425.4 mg
• Total Carbs: 11.5 g
• Dietary Fiber: 1.2 g
• Protein: 37.7 g