Asian-Inspired Orange Roughy

Dairy Free
Health score
18%
Asian-Inspired Orange Roughy
45 min.
4
593kcal

Suggestions


If you're in the mood for a delicious meal that transports your taste buds to the vibrant streets of Asia, then this Asian-Inspired Orange Roughy is the perfect dish for you! Not only is it beautifully golden and crispy, but it also brings together a harmonious blend of flavors that will captivate anyone who enjoys seafood. This dish is dairy-free, making it an excellent option for those with dietary restrictions or anyone looking to enjoy lighter meals.

What sets this recipe apart is the delightful crunch provided by a seasoned breadcrumb and sesame seed coating, which gives the orange roughy a unique texture that perfectly complements its flaky, tender flesh. Enhanced with hints of fresh ginger and a hint of spice from dried red pepper, each bite bursts with flavor, leaving you craving more. Drizzle with a warming teriyaki sauce, and you've got a main course that can elevate any lunch or dinner gathering.

This Asian-Inspired Orange Roughy is not only a feast for the senses but also offers a wholesome caloric breakdown, keeping you satisfied and energized. In merely 45 minutes, you can create a restaurant-quality dish right in your own kitchen, ready to impress family and friends. So roll up your sleeves and get ready to cook—an unforgettable meal awaits!

Ingredients

  • 1.5 cups breadcrumbs soft
  • 0.5 cup cornstarch 
  • large eggs lightly beaten
  • 1.5 tablespoons ginger fresh minced
  • servings garnish: green onions sliced
  • 24 ounce orange roughy fillets 
  • 0.3 teaspoon pepper dried red crushed
  • 0.5 teaspoon salt 
  • 0.3 cup sesame seed 
  • 0.5 teaspoon sugar 
  • 0.3 cup teriyaki sauce 
  • servings vegetable oil 
  • tablespoons citrus champagne vinegar 

Equipment

  • frying pan
  • paper towels
  • sauce pan

Directions

  1. Cook sesame seeds in a large heavy skillet over medium heat, stirring constantly, until golden; cool and stir in breadcrumbs.
  2. Bring teriyaki sauce and next 4 ingredients to a boil in a small saucepan; remove from heat, and keep warm.
  3. Stir together eggs and salt. Dredge fish in cornstarch; dip in egg mixture. Press breadcrumb mixture onto fish.
  4. Pour oil to a depth of 1/4 inch into large heavy skillet. Fry fish in hot oil 3 minutes on each side or until fish flakes easily with a fork.
  5. Drain on paper towels. Spoon teriyaki mixture over fish; garnish, if desired.

Nutrition Facts

Calories593kcal
Protein27.22%
Fat37.63%
Carbs35.15%

Properties

Glycemic Index
38.02
Glycemic Load
0.88
Inflammation Score
-7
Nutrition Score
24.613043614056%

Flavonoids

Kaempferol
0.08mg
Quercetin
0.64mg

Nutrients percent of daily need

Calories:592.52kcal
29.63%
Fat:24.43g
37.59%
Saturated Fat:4.09g
25.59%
Carbohydrates:51.36g
17.12%
Net Carbohydrates:48.02g
17.46%
Sugar:6.71g
7.45%
Cholesterol:195.06mg
65.02%
Sodium:1670.74mg
72.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.77g
79.55%
Selenium:135.36µg
193.37%
Vitamin K:42.24µg
40.23%
Phosphorus:400.43mg
40.04%
Manganese:0.73mg
36.27%
Vitamin B1:0.54mg
36%
Iron:6.12mg
34.02%
Copper:0.68mg
33.84%
Vitamin B3:6.1mg
30.51%
Folate:114.49µg
28.62%
Magnesium:100.18mg
25.05%
Vitamin E:3.59mg
23.95%
Vitamin B2:0.4mg
23.58%
Calcium:206.94mg
20.69%
Vitamin B12:1.01µg
16.84%
Potassium:529.18mg
15.12%
Vitamin B6:0.29mg
14.42%
Zinc:2.1mg
14.01%
Fiber:3.35g
13.4%
Vitamin B5:0.76mg
7.57%
Vitamin A:351.79IU
7.04%
Vitamin D:0.5µg
3.33%
Vitamin C:1.3mg
1.57%
Source:My Recipes