Crispy Orange Roughy
|Lemon juice||1 Cup (16 tbs)|
|Vegetable oil||1 Tablespoon|
|Dried oregano||2 Teaspoon|
|Mashed potato||2 Cup (32 tbs)|
|Orange roughy fillets/Cod / haddock||24 Ounce|
Line a baking sheet with aluminum foil and spray with nonstick cooking spray; set aside.
In a shallow bowl, whisk together the lemon juice, oil, oregano, salt and pepper.
Place the potato flakes in another bowl.
Dip fillets in lemon juice mixture, then coat with potato flakes.
Place on prepared pan.
Bake at 500° for 10 minutes or until fish flakes easily 'with a fork and is golden brown.
Calories 570 Calories from Fat 49
% Daily Value*
Total Fat 6 g8.5%
Saturated Fat 0.55 g2.8%
Trans Fat 0 g
Cholesterol 30 mg10%
Sodium 328.3 mg13.7%
Total Carbohydrates 100 g33.5%
Dietary Fiber 11.2 g44.7%
Sugars 1.6 g
Protein 34 g68.7%
Vitamin A 3.7% Vitamin C 122.7%
Calcium 4.4% Iron 6.2%
*Based on a 2000 Calorie diet