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Breaded Orange Roughy with Tomato and Arugula Salad Recipe

Breaded Orange Roughy with Tomato and Arugula Salad Recipe

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Breaded Orange Roughy with Tomato and Arugula Salad

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Ingredients

Count

Nutrition

212

Calories

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Ingredients:

Serving

Directions:

Preheat oven to 450°F. Place breadcrumbs in pie dish. Sprinkle fish with oregano, salt, and pepper. Turn fish in breadcrumbs to coat; shake off excess. Spoon 4 teaspoons oil onto center of rimmed baking sheet. Place in oven until oil is hot, about 5 minutes. Place fish atop oil; bake 5 minutes. Turn fish over; bake until just opaque in center, about 7 minutes longer.
Meanwhile, combine arugula and tomatoes in large bowl. Whisk vinegar, garlic, and 3 teaspoons oil in small bowl to blend. Season with salt and pepper. Drizzle dressing over salad and toss. Divide fish among plates and serve with salad.
Per serving: calories, 186; total fat, 9 g; saturated fat, 1 g; cholesterol, 26 mg; fiber, 2 g Nutritional analysis provided by Bon Appétit

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	211.58 Kcal (886 kJ)
Calories from fat	93.37 Kcal
		% Daily Value*
Total Fat	10.37g	16%
Cholesterol	68.04mg	23%
Sodium	188.78mg	8%
Potassium	453.26mg	10%
Total Carbs	9.55g	3%
Sugars	3.07g	12%
Dietary Fiber	1.64g	7%
Protein	20.32g	41%
Vitamin C	13.4mg	22%
Iron	1.8mg	10%
Calcium	79.8mg	8%

Amount Per 100 g
Calories	85.21 Kcal (357 kJ)
Calories from fat	37.6 Kcal
		% Daily Value*
Total Fat	4.18g	16%
Cholesterol	27.4mg	23%
Sodium	76.03mg	8%
Potassium	182.54mg	10%
Total Carbs	3.85g	3%
Sugars	1.24g	12%
Dietary Fiber	0.66g	7%
Protein	8.18g	41%
Vitamin C	5.4mg	22%
Iron	0.7mg	10%
Calcium	32.1mg	8%

* 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.