Breaded Orange Roughy
Crispy, flavorful, and delightfully simple, Breaded Orange Roughy is the perfect dish for seafood lovers looking to elevate their weeknight dinner. This quick and easy recipe features tender Orange Roughy fillets coated in a golden, crunchy breadcrumb mixture enriched with Parmesan cheese, garlic powder, and a hint of paprika for a subtle smokiness. Baked to perfection in just 15 minutes, the fillets boast a light yet satisfying crust without the need for frying, making this dish both delicious and wholesome. A squeeze of fresh lemon juice adds a bright, zesty twist that complements the buttery flavor of the fish. Ideal for busy evenings or when you’re entertaining, this crowd-pleaser pairs beautifully with a crisp side salad or roasted vegetables. Perfect for those searching for a healthy baked fish recipe that doesn't compromise on taste!
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Recipe Information
Ingredients
- 4 pieces Orange Roughy fillets
- 1 cup Breadcrumbs
- 0.5 cup Parmesan cheese
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 large Eggs
- 0.5 cup All-purpose flour
- 1 as needed Olive oil cooking spray
- 1 for serving Lemon wedges
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with olive oil spray.
In a shallow bowl, mix the breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper until evenly combined.
In a second shallow bowl, beat the eggs until well blended.
In a third shallow bowl, add the all-purpose flour.
Pat dry the Orange Roughy fillets with paper towels. Dredge a fillet in the flour, shaking off the excess.
Dip the floured fillet into the beaten eggs, ensuring it is completely coated.
Press the fillet into the breadcrumb mixture, covering it evenly on both sides. Gently press the breadcrumbs to help them adhere.
Place the breaded fillet on the prepared baking sheet. Repeat the process with the remaining fillets.
Lightly spray the tops of the fillets with olive oil cooking spray. This will help them crisp up in the oven.
Bake in the preheated oven for 12-15 minutes, or until the breading is golden brown and the fish flakes easily with a fork.
Serve immediately with lemon wedges on the side for a fresh citrus finish.
Nutrition Facts
Calories |
1204 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.9 g | 32% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 244 mg | 82% | |
| Sodium | 3470 mg | 151% | |
| Total Carbohydrate | 134.6 g | 49% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 8.1 g | ||
| Protein | 114.2 g | 228% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 558 mg | 43% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 876 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
