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"Everything I eat has been proved by some doctor or other to be a deadly poison, and everything I don't eat has been proved to be indispensable for life. But I go marching on."--George Bernard Shaw

Crispy Orange Roughy Recipe

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This recipe for Crispy Orange Roughy is from Our Family Favorites Cookbook, one of the cookbooks created at FamilyCookbookProject.com. We'll help you start your own personal cookbook! It's easy and fun. Click here to start your own cookbook!
Category:
Category:
Ingredients:  
Ingredients:  
1 lb. fresh or frozen orange roughy or other fish fillets (1/2 to 3/4 inch thick)
1/4 c. cornmeal
1/2 tsp. dried thyme, crushed
1/4 tsp. lemon-pepper seasoning
1 egg white
2 tbsp. water
1/4 c. fine bread crumbs
2 tbsp. toasted wheat germ (optional)
1 tbsp. snipped fresh parsley
1/2 tsp. paprika
Nonstick spray coating
Directions:
Directions:
Preheat oven to 450 degrees.
Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Cut fish into 4 serving size portions; set aside.
In a shallow dish combine, cornmeal, thyme, and lemon-pepper seasoning; set aside.
In another shallow bowl beat egg white and water till frothy.
In a third shallow bowl combine bread crumbs, wheat germ, parsley and paprika.
Dip fish fillets into cornmeal mixture, shaking off any excess. Dip into egg white, then coat with bread crumb mixture. Spray a shallow baking pan with nonstick coating. Place fillets in baking pan, tucking under any think edges for an even thickness.
Bake in a 450 degree oven till fish flakes easily with a fork (allow 4 to 6 minutes per 1/2 inch thickness of fish).
Personal Notes:
Personal Notes:
This recipe also has a Dilled Yogurt Sauce but we use tartar sauce. Here's the Yogurt recipe:
In a small bowl, stir together 1 8oz. carton plain fat-free yogurt, 1/4 cup lemon fat free yogurt, 1 tsp. dried dillweed and a few dashes bottled hot pepper sauce. Serve sauce with fish and garnish with lemon wedges.

 

 

 

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