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Crispy Orange Roughy

Yield: 6 servings

Exchanges per serving:
2 ½ Lean Meat
1 Vegetable

Per serving:
Calories 148
Carbohydrate 7.2g
Protein 19.6g
Fat 4.0g
Cholesterol 25mg
Fiber 0.7g
Sodium 233mg


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.