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 healthy and satisfying? 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 dairy-free but also packed with flavor. With a preparation time of just 30 minutes, you can enjoy a gourmet experience without spending hours in the kitchen.

The star of this recipe is the orange roughy fillet, known for its mild flavor and flaky texture. Coated in a zesty lemon-pepper seasoning and a crispy cornmeal crust, each bite is a burst of freshness that will tantalize your taste buds. The combination of Bisquick Heart Smart® mix and cornmeal creates a delightful crunch, while the egg white helps the coating adhere perfectly to the fish.

Whether you’re cooking for a special occasion or simply want to treat yourself to a nutritious meal, this dish is sure to impress. With a caloric breakdown that balances protein, fats, and carbohydrates, it’s a guilt-free indulgence that doesn’t compromise on taste. So, preheat your oven, gather your ingredients, and get ready to savor the delightful flavors of Lemon-Pepper Baked Orange Roughy!

Ingredients

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

Equipment

  • frying pan
  • oven
  • spatula

Directions

  1. Heat oven to 425F. 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%