Directions:
- Preheat oven to 350 degrees F (175 degrees C). Line a baking pan with aluminum foil, and coat with cooking spray.
- In a medium saucepan coated with cooking spray over medium heat, cook and stir the mushrooms and onions about 4 minutes. Season with lemon pepper, Italian seasoning, pepper, and salt. Remove from heat, and allow to cool about 10 minutes. Thoroughly blend in the yogurt and Parmesan cheese.
- Arrange each orange roughy fillet in the prepared baking pan over about 2 tablespoons of the mushroom mixture. Top fillets with the remaining mushroom mixture. Sprinkle with bread crumbs.
- Bake 30 minutes in the preheated oven, or until the fish is easily flaked with a fork. Season with paprika and garnish with parsley to serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 254.4 Kcal (1065 kJ) | ||
| Calories from fat | 35.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.91g | 6% | |
|---|---|---|---|
| Cholesterol | 84.63mg | 28% | |
| Sodium | 408.28mg | 17% | |
| Potassium | 632.67mg | 13% | |
| Total Carbs | 16.3g | 5% | |
| Sugars | 7.4g | 30% | |
| Dietary Fiber | 2.27g | 9% | |
| Protein | 37.07g | 74% | |
| Vitamin C | 7.1mg | 12% | |
| Iron | 2.1mg | 12% | |
| Calcium | 258mg | 26% | |
| Amount Per 100 g | |||
| Calories | 70.16 Kcal (294 kJ) | ||
| Calories from fat | 9.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.08g | 6% | |
|---|---|---|---|
| Cholesterol | 23.34mg | 28% | |
| Sodium | 112.59mg | 17% | |
| Potassium | 174.48mg | 13% | |
| Total Carbs | 4.49g | 5% | |
| Sugars | 2.04g | 30% | |
| Dietary Fiber | 0.63g | 9% | |
| Protein | 10.22g | 74% | |
| Vitamin C | 2mg | 12% | |
| Iron | 0.6mg | 12% | |
| Calcium | 71.1mg | 26% | |
* 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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