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Low-Cholesterol Crispy Orange Roughy Fish Recipe Low Carb

 

Ingredients

Servings: 6

 

2 egg whites, lightly beaten

2 tablespoons water

l/4 cup cornmeal

1/4 cup grated Parmesan cheese

1/2 teaspoon dried oregano

1/2 teaspoon dried parsley flakes

1/4 teaspoon salt

1/4 teaspoon pepper

6 (4·ounce) orange roughy fillets

3 tablespoons all-purpose flour

Vegetable cooking spray

1 tablespoon vegetable oil

Lemon wedges (optional)

Fresh parsley sprigs (optional)

 

Nutrition Facts

 

Exchanges/Choices:

2 1/2 Lean Meat

1 Vegetable

 

Calories 148

Fat 4g

Cholesterol 25mg

Sodium 233mg

Carbohydrate 7.2g

Fiber 0.7g

Protein 19.6g

Cooking Methods

  1. Combine egg whites and water in a shallow dish. Combine cornmeal and next 5 ingredients in a medium bowl; stir well.

  2. Sprinkle each side of fillets with flour. Dip fillets into egg white mixture, and dredge in cornmeal mixture.

  3. Coat a large nonstick skillet with cooking spray; add oil. Place skillet over medium-high heat until hot. Add fillets, and cook 4-5 minutes on each side or until golden and fish flakes easily when tested with a fork.

  4. If desired, garnish with lemon wedges and parsley.

Fun Facts / Cooking Tips

To make this irresistible crispy fish meal for diabetes, sprinkle fillets with flour, dip in an egg white wash and then coat with seasoned cornmeal for a surprisingly crisp crust.

Cooking Tips: Orange roughy, a firm-flesh fish, is readily available in specialty fish markets and most supermarkets. This versatile fish can be poached, baked, broiled or grilled.

 

 

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