Lemon-Pepper Baked Orange Roughy (Cooking for 2)

Dairy Free
Health score
17%
Lemon-Pepper Baked Orange Roughy (Cooking for 2)
30 min.
2
269kcal

Suggestions


Are you looking for a quick and delicious meal that’s both satisfying and healthy? Look no further than this Lemon-Pepper Baked Orange Roughy! Perfectly suited for a cozy lunch or a delightful dinner for two, this dish is not only easy to prepare but also dairy-free, making it a great option for those with dietary restrictions.

In just 30 minutes, you can enjoy a flavorful main course that features the delicate taste of orange roughy, a fish known for its mild flavor and flaky texture. The combination of lemon-pepper seasoning and a crispy coating made from Bisquick Heart Smart® mix and cornmeal adds a delightful crunch that complements the fish beautifully. Plus, with only 269 calories per serving, you can indulge without the guilt!

This recipe is perfect for busy weeknights or when you want to impress a loved one with minimal effort. The simple preparation method allows you to focus on enjoying your meal rather than spending hours in the kitchen. So, gather your ingredients, preheat your oven, and get ready to savor a dish that’s sure to become a favorite in your household!

Ingredients

  • tablespoon butter 
  • 0.3 cup baking mix bisquick heart smart®
  • tablespoons cornmeal yellow
  • 0.3 teaspoon lemon pepper 
  • 0.3 teaspoon salt 
  •  egg whites 
  • tablespoon water 
  • 0.5 lb orange roughy fillets 

Equipment

  • frying pan
  • oven
  • spatula

Directions

  1. Heat oven to 425°F. In 9-inch square pan, melt margarine in oven.
  2. In shallow dish, stir together Bisquick® mix, cornmeal, lemon-pepper seasoning salt and salt. In another shallow dish, mix egg white and water. Dip fish into egg mixture, then coat with Bisquick mixture.
  3. Place in pan.
  4. Bake uncovered 10 minutes. Turn fish with spatula; bake about 15 minutes longer or until fish flakes easily with fork.

Nutrition Facts

Calories269kcal
Protein34.73%
Fat34.54%
Carbs30.73%

Properties

Glycemic Index
50.25
Glycemic Load
4.38
Inflammation Score
-5
Nutrition Score
12.278260836135%

Nutrients percent of daily need

Calories:268.94kcal
13.45%
Fat:10.13g
15.59%
Saturated Fat:2.09g
13.04%
Carbohydrates:20.28g
6.76%
Net Carbohydrates:18.86g
6.86%
Sugar:2.59g
2.88%
Cholesterol:68.44mg
22.81%
Sodium:719.27mg
31.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.92g
45.84%
Selenium:80.75µg
115.36%
Phosphorus:265.09mg
26.51%
Folate:58.6µg
14.65%
Vitamin B3:2.91mg
14.55%
Vitamin B2:0.22mg
12.74%
Vitamin B1:0.18mg
12.11%
Iron:2.04mg
11.32%
Manganese:0.22mg
11.15%
Vitamin E:1.64mg
10.96%
Magnesium:37.35mg
9.34%
Vitamin B12:0.53µg
8.82%
Potassium:284.95mg
8.14%
Copper:0.15mg
7.41%
Vitamin B6:0.14mg
6.76%
Vitamin A:331.94IU
6.64%
Fiber:1.42g
5.69%
Calcium:51.27mg
5.13%
Zinc:0.7mg
4.67%
Vitamin B5:0.33mg
3.32%
Vitamin K:2.52µg
2.4%