Breaded Orange Roughy

Name: Breaded Orange Roughy
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 6 servings
Ingredients: 1 cup crushed cornflakes; 2 teaspoons seasoned pepper; 1/4 teaspoon salt; 4 large egg whites; 1/4 cup water; 6 orange roughy fillets (4 ounces each); 1/4 cup all-purpose flour

Total Time Prep/Total Time: 20 min.

Yield 6 servings

Test Kitchen Approved

"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

1 cup crushed cornflakes
2 teaspoons seasoned pepper
1/4 teaspoon salt
4 large egg whites
1/4 cup water
6 orange roughy fillets (4 ounces each)
1/4 cup all-purpose flour

Directions

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.
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.

"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."

Recipe Creator