Renee's Kitchen Quest

Baked Orange Roughy

Baked Orange Roughy

 

BAKED ORANGE ROUGHY

Orange Roughy is, in my opinion, is the best fish on the planet. Granted I have not tried all of them. But, this is my favorite so far. This fish actually smells good raw. I know, I’m strange. I tried to tell you, lol.  This healthy dinner makes me so happy to make. Breaded with Italian bread crumbs and parmesan cheese. Pared with Sauteed Onions, Zucchini, and Rice. Even though it’s healthy I enjoy eating this. With every bite, I’m like (Oh my gosh. this is so good) And you can have a little extra guilt-free.

 

WHAT YOU NEED

orange roughy fillets
parmesan cheese
Italian breadcrumbs
egg
fresh parsley
zucchinis
red onion
salt
pepper
lemon

 

HOW TO MAKE IT

Preheat oven to 400 degrees. In a dish whip egg until foamy. In a pie pan mix bread crumbs and parmesan cheese.

Dredge the Orange Roughy in the egg whites and then the breading. Place on a parchment-lined baking sheet. Chope the Parsley, and sprinkle over the Orange Roughy.

Start the rice. Slice the Zucchini.

Spray a heated griddle with nonfat butter spray. Place the sliced zucchini on the griddle. Season with salt and pepper.

Bake the Orange Roughy for 25 minutes. Flip the Zucchini when they start to brown. Season again with salt and pepper.

Zest a Lemon. When the rice is done. Add the Parsley, and Lemon Zest. Serve and enjoy.

 

 

INGREDIENTS

    • 4 portions orange roughy fillets
    • 1 cup of brown rice
    • 1/4 cup Italian breadcrumbs
    • 1/4 cup parmesan cheese
    • 1 egg white
    • 3 Tbsp fresh parsley (chopped)
    • 4 small zucchinis (Sliced)
    • 1/2 red onion (chopped)
    • 1 lemon (zested)

INSTRUCTIONS

 

    1. Preheat oven to 400ºF. Line a baking sheet with parchment paper
    2. In a pie plate, combine Italian breadcrumbs, and Parmesan cheese.
    3. In a small mixing bowl, whisk the egg white until slightly foamy.
    4. Dredge the orange roughy fillets with the egg white and then coat with breadcrumbs.
    5. Arrange fillets on the prepared baking sheet and sprinkle with 1 tablespoon of parsley.
    6. Bake until the orange roughy is opaque throughout, approximately 25 minutes.
    7. Cook rice according to package directions.
    8. Lightly coat a griddle with butter-flavored cooking spray.
    9. Slice zucchini and onion. cook until tender, about 2 minutes per side.
    10. Stir the remaining fresh parsley and zested lemon peel into the cooked rice.
    11. 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!

NOTES