Directions:
- Preheat oven to 400 degrees F (200 degrees C). Coat a medium baking dish with non-stick cooking spray.
- In a shallow bowl, mix bread crumbs, Parmesan cheese, Romano cheese, garlic powder, and salt.
- Brush both sides of orange roughy fillets with butter, and dredge in the bread crumb mixture. Arrange fillets in a single layer in the prepared baking dish, and sprinkle with parsley.
- Bake in preheated oven 10 to 15 minutes, or until the fish flakes easily with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 257.01 Kcal (1076 kJ) | ||
| Calories from fat | 141.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.74g | 24% | |
|---|---|---|---|
| Cholesterol | 108.5mg | 36% | |
| Sodium | 601.75mg | 25% | |
| Potassium | 227.19mg | 5% | |
| Total Carbs | 5.69g | 2% | |
| Sugars | 0.56g | 2% | |
| Dietary Fiber | 0.42g | 2% | |
| Protein | 22.71g | 45% | |
| Vitamin C | 1.5mg | 2% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1.7mg | 9% | |
| Calcium | 135.4mg | 14% | |
| Amount Per 100 g | |||
| Calories | 175.01 Kcal (733 kJ) | ||
| Calories from fat | 96.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.71g | 24% | |
|---|---|---|---|
| Cholesterol | 73.88mg | 36% | |
| Sodium | 409.75mg | 25% | |
| Potassium | 154.7mg | 5% | |
| Total Carbs | 3.88g | 2% | |
| Sugars | 0.38g | 2% | |
| Dietary Fiber | 0.29g | 2% | |
| Protein | 15.46g | 45% | |
| Vitamin C | 1mg | 2% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1.1mg | 9% | |
| Calcium | 92.2mg | 14% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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