Oven Fried Orange Roughy With Sesame
|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|
|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.
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