Crispy Orange Roughy
Yield: 6 servings
Exchanges per serving:
2 ½ Lean Meat
2 egg whites, lightly beaten
2 tablespoons water
¼ cup cornmeal
¼ cup grated Parmesan cheese
½ teaspoon dried oregano
½ teaspoon dried parsley flakes
¼ teaspoon salt
¼ teaspoon pepper
6 4-ounce orange roughy fillets
3 tablespoons all-purpose flour
Vegetable cooking spray
1 tablespoon vegetable oil
Lemon wedges (optional)
Fresh parsley sprigs (optional)
1. Combine egg whites and water in a shallow dish. Combine cornmeal and next 5 ingredients in a medium bowl; stir well.
2. Sprinkle each side of fillets with flour. Dip fillets into egg white mixture, and dredge in cornmeal mixture.
3. Coat a large nonstick skillet with cooking spray; add oil. Place skillet over medium-high heat until hot. Add fillets, and cook 4 to 5 minutes on each side or until golden and fish flakes easily when tested with a fork. If desired, garnish with lemon wedges and parsley.
Easy 30 Minute Meals
Not just entrees, these are complete meals that take 30 minutes from the kitchen to the table ... without sacrificing great taste!