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Oven Fried Orange Roughy With Sesame

the.instructor's picture
  Egg white 1 Large
  Sesame seeds 1⁄3 Cup (5.33 tbs)
  Boned skinned orange roughy fillets 32 Ounce, thawed if frozen (New Zealand Perch, Four 8 Ounce Each Pieces)
  Salad oil 2 Tablespoon
  Lemon wedges 4
  Soy sauce 1 Tablespoon

Put egg white in a shallow 9- or 10-inch-wide pan and beat with a fork until slightly frothy.
Put sesame seeds in another shallow 9- or 10-inch-wide pan.
Rinse fish and pat dry.
Dip fillets on 1 side only in egg white, lift out, and let drain briefly.
Then lay egg-moistened side in sesame seeds, coating heavily and equally.
Lay fillets, seeds up, side by side on a sheet of wax paper.
Place a 10- by 15-inch rimmed baking pan in a 500° oven and heat for about 5 minutes.
Swirl oil in pan; then lay fish, seeds down, in pan.
Bake on lowest oven rack, uncovered, until fish flakes readily when prodded with a fork in thickest part and seeds on bottom are lightly browned, about 8 minutes.
Transfer fillets, seed side up, onto 4 dinner plates.
Offer lemon wedges and soy to add to taste.

Recipe Summary

Side Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1171 Calories from Fat 512

% Daily Value*

Total Fat 59 g90.5%

Saturated Fat 4.3 g21.5%

Trans Fat 0.5 g

Cholesterol 160 mg53.3%

Sodium 1459.1 mg60.8%

Total Carbohydrates 14 g4.7%

Dietary Fiber 6.3 g25.3%

Sugars 0.6 g

Protein 140 g279.6%

Vitamin A 0.2% Vitamin C 35.4%

Calcium 42.8% Iron 36.5%

*Based on a 2000 Calorie diet

Oven Fried Orange Roughy With Sesame Recipe