Orange Roughy with Gremolada Bread Crumbs Recipe

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Orange Roughy with Gremolada Bread Crumbs
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Ingredients:

Directions:

  1. 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.
  2. 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.
  3. Transfer the fish to plates. Sprinkle with the bread crumbs and spoon the pan juices around the fish.
  4. Fish Alternatives: Any mild white-fleshed fish will work equally well here. Try flounder, sole, pike, or catfish fillets.
  5. 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.
  6. 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.
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Nutrition Facts

Per ServingPer 100 g
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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.7
    Points
  • 7
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • sugar free

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