Orange Roughy With Sesame Seeds
|Sesame seeds||1⁄3 Cup (5.33 tbs)|
|Orange roughy fillets||1 1⁄2 Pound (Each About 1/2 Inch Thick)|
|Salad oil||2 Tablespoon|
|Soy sauce||1 Teaspoon|
Beat egg white in a shallow pan until slightly frothy.
Place sesame seeds in another shallow pan.
Rinse fish fillets and pat dry.
Dip each fillet on one side only in egg and drain briefly; then lay egg-moistened side in sesame seeds, coating heavily.
Lay fillets, seeded sides up, on wax paper.
Heat a large baking pan in a 400° oven for 5 minutes.
Add oil, swirling to coat; then add fillets, seeded sides down, in a single layer.
Bake until fish is just opaque but still moist in thickest part; cut to test 8 to 10 minutes.
Serving size: Complete recipe
Calories 1003 Calories from Fat 493
% Daily Value*
Total Fat 57 g87.4%
Saturated Fat 4.3 g21.5%
Trans Fat 0.5 g
Cholesterol 120 mg40%
Sodium 755 mg31.5%
Total Carbohydrates 12 g3.9%
Dietary Fiber 5.6 g22.4%
Sugars 0.4 g
Protein 107 g214.1%
Vitamin A 0.2% Vitamin C 17.7%
Calcium 41.8% Iron 34.9%
*Based on a 2000 Calorie diet