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.