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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (264g) Recipe makes 4 servings |
||
| Calories 387 | ||
| Calories from Fat 138 | (35%) | |
| Amount Per Serving | %DV | |
| Total Fat 15.4g | 23% | |
| Saturated Fat 3.6g | 18% | |
| Monounsaturated Fat 4.1g | ||
| Polyunsaturated Fat 6.2g | ||
| Trans Fat 0.0g | ||
| Cholesterol 117mg | 39% | |
| Sodium 565mg | 23% | |
| Potassium 401mg | 11% | |
| Total Carbohydrate 30.5g | 10% | |
| Dietary Fiber 2.5g | 10% | |
| Sugars 3.6g | ||
| Protein 32.4g | 64% | |
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Baked Orange Roughy
By: Normaone
Mar 18, 2003
I've been baking fish like this for years. Even with a little butter, it's relatively low fat, especially if you use non fat mayo. The mayo mixture is also quite nice as a dipping sauce for artichokes. Also, any white fish can be substituted. And if you have some herbs on hand, add them either to the dipping sauce or the mayo mixture.
SERVES 4 -6
Ingredients
- 1 1/2 lbs orange roughy
- 1/2 cup mayonnaise, fat free or low fat is fine
- 1 lemon, juiced
- 1 teaspoon Dijon mustard
- 1 cup fresh breadcrumb
- 2 tablespoons shallots, minced
- 1 clove garlic, minced or pressed
- 1-2 tablespoon butter, melted
Directions
1
Preheat oven to 375^F Spray 9x13 inch baking pan with cooking spray.2
Place orange roughy in pan.3
Combine mayonnaise, lemon juice to taste, and dijon mustard.4
Spread evenly over orange roughy.5
Combine bread crumbs, shallot, garlic and 1-2 tablespoons melted butter in a ziplock bag.6
Add enough butter to coat ingredients a little.7
Shake to mix.8
Sprinkle bread crumbs over orange roughy.9
Bake uncovered until fish is done and crumbs are light brown and a little crispy, 20 to 25 minutes, depending on the thickness of the fish.10
Usually it takes about 10 minutes per inch of thickness, including the topping.
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Featured Reviews for This Recipe
From: Kentvee
On Oct 20, 2008
Wonderful! I cooked it for 25 minutes as "duo_mom" suggested. However, I used finely chopped onions (didn't have any shallots), used 1/3 cup bottled lemon juice (didn't have a fresh lemon) and it turned out terrific! This recipe is going to be a standard for my house! Thanks!
From: duo_mom
On Nov 4, 2007
I liked it, however, I would definitely recommend cooking it the full 25 minutes if not a little more, so you don't experience undercooked fish. Which is a huge turn off for people who don't really care for fish, but want to go outside of their comfort zone. Overall, okay.
From: Vicki in AZ
On Apr 2, 2007
I'm going 4 stars as that was the concensus at the dinner table. I thought 5 appropriate, my husband and son thought 3. I am the fish lover. This just might have been too mild for them.
From: LA (Lower Alabama)
On Feb 25, 2007
This was so easy and my boyfriend proclaimed it "the best orange roughy he ever had." I subbed green onions for shallots and olive oil for butter. I would make this dish if I needed to impress someone!
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