"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."
Breaded Orange Roughy
Breaded Orange Roughy
Prep Time
10 min
Cook Time
10 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
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.
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