Orange Roughy Recipe

Name: Orange Roughy
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4 portions brown rice (about 1 cup uncooked); 1/4 cup breadcrumbs; 1 tsp Italian seasoning; (or simply use Italian- seasoned breadcrumbs); 1 egg white; 4 portions orange roughy fillets (about 1 1/2 lbs); 3 Tbsp fresh parsley, chopped, divided; 4 small zucchinis; 1/2 red onion, chopped; 1 tsp grated lemon peel; 1 lemon, halved

Servings: persons

4 portions brown rice (about 1 cup uncooked)
1/4 cup breadcrumbs
1 tsp Italian seasoning
(or simply use Italian- seasoned breadcrumbs)
1 egg white
4 portions orange roughy fillets (about 1 1/2 lbs)
3 Tbsp fresh parsley, chopped, divided
4 small zucchinis
1/2 red onion, chopped
1 tsp grated lemon peel
1 lemon, halved

1
1. Prepare brown rice according to package directions.
2
2. Preheat oven to 400u00b0F. Lightly coat a baking sheet with cooking spray.
3
3. In a pie plate, combine breadcrumbs, Italian seasoning and Parmesan cheese. In a small mixing bowl, whisk the egg white until slightly foamy.
4
4. Lightly brush both sides of the orange roughy fillets with the egg white and then coat with breadcrumbs. Arrange fillets on the prepared baking sheet and sprinkle with 1 tablespoon of parsley. Bake until the orange roughy is opaque throughout, approximately 20 minutes.
5
5. While the orange roughy is baking, lightly coat a large skillet with butter-flavored cooking spray and place over medium-high heat. Slice zucchini diagonally in 1/4 inch slices. Add zucchini and onion to skillet; cook for about 2 minutes. Turn zucchini slices and cook until tender, about 2 more minutes.
6
6. Stir the remaining fresh parsley and grated lemon peel into the cooked rice.
7
7. Place a portion of orange roughy onto each of the 4 plates and top with a squeeze of lemon. Add a portion of rice and about 1/4 of the zucchini. Serve and enjoy!

492

kcal

Calories

Fat

102

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 11 ingredients. The key ingredients include: 4 portions brown rice (about 1 cup uncooked), 1/4 cup breadcrumbs, 1 tsp Italian seasoning, (or simply use Italian- seasoned breadcrumbs), and more.

Yes, Orange Roughy falls under the General category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Orange Roughy

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