Directions:
- Heat the oven to 400°. Season the orange-roughy fillets with 1/4 teaspoon of salt and 1/8 teaspoon of pepper. Put the fish fillets in a glass or stainless-steel baking dish and add the wine and the 1/4 cup oil to the dish. Bake the fish until just done, about 12 minutes for 3/4-inch-thick fillets.
- Meanwhile, in a small frying pan, toast the bread crumbs over low heat, stirring, until they're light brown and fragrant, about 4 minutes. Stir in the garlic, lemon zest, and parsley and cook 1 minute longer. Remove from the heat and stir in 1/8 teaspoon each salt and pepper and the remaining 2 tablespoons oil.
- Transfer the fish to plates. Sprinkle with the bread crumbs and spoon the pan juices around the fish.
- Fish Alternatives: Any mild white-fleshed fish will work equally well here. Try flounder, sole, pike, or catfish fillets.
- Variation: Orange Roughy with Orange Gremolada Bread Crumbs: Substitute the grated zest of 1/2 orange for the lemon zest in the bread-crumb mixture.
- Wine Recommendation: One of the new, clean-as-a-whistle white wines from Spain or the south of France will pair nicely with the Mediterranean flavors of garlic and olive oil. Look for the Spanish albariño or a Côtes de Gascogne from France.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 302.5 Kcal (1267 kJ) | ||
| Calories from fat | 89.79 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.98g | 15% | |
|---|---|---|---|
| Cholesterol | 136.05mg | 45% | |
| Sodium | 264.13mg | 11% | |
| Potassium | 432.1mg | 9% | |
| Total Carbs | 10.77g | 4% | |
| Sugars | 0.99g | 4% | |
| Dietary Fiber | 0.76g | 3% | |
| Protein | 38.18g | 76% | |
| Vitamin C | 3mg | 5% | |
| Iron | 3.1mg | 17% | |
| Calcium | 51.8mg | 5% | |
| Amount Per 100 g | |||
| Calories | 114 Kcal (477 kJ) | ||
| Calories from fat | 33.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.76g | 15% | |
|---|---|---|---|
| Cholesterol | 51.27mg | 45% | |
| Sodium | 99.55mg | 11% | |
| Potassium | 162.85mg | 9% | |
| Total Carbs | 4.06g | 4% | |
| Sugars | 0.37g | 4% | |
| Dietary Fiber | 0.29g | 3% | |
| Protein | 14.39g | 76% | |
| Vitamin C | 1.1mg | 5% | |
| Iron | 1.2mg | 17% | |
| Calcium | 19.5mg | 5% | |
* 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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