Lemon Pepper Baked Orange Roughy

Dairy Free
Health score
11%
Lemon Pepper Baked Orange Roughy
35 min.
4
277kcal

Suggestions


Are you looking for a delicious and healthy meal that’s quick to prepare? Look no further than this Lemon Pepper Baked Orange Roughy! This delightful dish is not only dairy-free but also packed with flavor, making it a perfect choice for lunch or dinner. With just 35 minutes of your time, you can serve up a meal that will impress your family and friends.

The star of this recipe is the orange roughy, a mild and flaky fish that pairs beautifully with the zesty lemon pepper seasoning. The combination of the crispy cornmeal coating and the tender fish creates a delightful texture that will have everyone coming back for seconds. Plus, the use of butter or margarine adds a rich flavor without overwhelming the dish, keeping it light and satisfying.

This recipe is versatile enough to fit into any meal plan, whether you’re looking for a quick weeknight dinner or a special dish for a gathering. With only 277 calories per serving, you can indulge without the guilt. So, preheat your oven and get ready to enjoy a flavorful, nutritious meal that’s sure to become a favorite in your household!

Ingredients

  • tablespoons butter 
  • 0.7 cup baking mix 
  • 0.3 cup cornmeal yellow
  • 0.5 teaspoon lemon pepper 
  • 0.5 teaspoon salt 
  •  eggs 
  • tablespoons water 
  • pound orange roughy fillets 

Equipment

  • frying pan
  • oven
  • spatula

Directions

  1. Heat oven to 425°F. Melt butter in rectangular pan, 13x9x2 inches, in oven.
  2. Stir Bisquick mix, cornmeal, lemon pepper seasoning salt and salt.
  3. Mix egg and water. Dip fish into egg mixture, then coat with Bisquick mixture.
  4. Place in pan.
  5. Bake uncovered 10 minutes. Turn fish with spatula; bake 15 minutes longer or until fish flakes easily with fork.

Nutrition Facts

Calories277kcal
Protein33.35%
Fat36.91%
Carbs29.74%

Properties

Glycemic Index
25.13
Glycemic Load
4.35
Inflammation Score
-5
Nutrition Score
12.791304353787%

Nutrients percent of daily need

Calories:276.63kcal
13.83%
Fat:11.15g
17.15%
Saturated Fat:2.43g
15.19%
Carbohydrates:20.21g
6.74%
Net Carbohydrates:18.79g
6.83%
Sugar:2.53g
2.81%
Cholesterol:109.36mg
36.45%
Sodium:709.98mg
30.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.66g
45.32%
Selenium:81.12µg
115.89%
Phosphorus:284.48mg
28.45%
Folate:63.14µg
15.79%
Vitamin B3:2.9mg
14.51%
Vitamin B1:0.19mg
12.36%
Iron:2.22mg
12.31%
Vitamin B2:0.2mg
11.82%
Vitamin E:1.76mg
11.72%
Manganese:0.22mg
11.21%
Vitamin B12:0.61µg
10.23%
Magnesium:36.95mg
9.24%
Potassium:275.48mg
7.87%
Vitamin A:391.34IU
7.83%
Vitamin B6:0.15mg
7.64%
Copper:0.15mg
7.63%
Fiber:1.42g
5.67%
Calcium:56.37mg
5.64%
Zinc:0.84mg
5.57%
Vitamin B5:0.47mg
4.72%
Vitamin K:2.56µg
2.43%
Vitamin D:0.22µg
1.47%