Breaded Orange Roughy

Crispy, flavorful, and delightfully simple, Breaded Orange Roughy is the perfect dish for seafood lovers looking to elevate their weeknight dinner. This quick and easy recipe features tender Orange Roughy fillets coated in a golden, crunchy breadcrumb mixture enriched with Parmesan cheese, garlic powder, and a hint of paprika for a subtle smokiness. Baked to perfection in just 15 minutes, the fillets boast a light yet satisfying crust without the need for frying, making this dish both delicious and wholesome. A squeeze of fresh lemon juice adds a bright, zesty twist that complements the buttery flavor of the fish. Ideal for busy evenings or when you’re entertaining, this crowd-pleaser pairs beautifully with a crisp side salad or roasted vegetables. Perfect for those searching for a healthy baked fish recipe that doesn't compromise on taste!

Nutriscore Rating: 65/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Orange Roughy fillets
• 1 cup Breadcrumbs
• 0.5 cup Parmesan cheese
• 1 teaspoon Garlic powder
• 1 teaspoon Paprika
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 large Eggs
• 0.5 cup All-purpose flour
• 1 as needed Olive oil cooking spray
• 1 for serving Lemon wedges

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with olive oil spray.

Step 2

In a shallow bowl, mix the breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper until evenly combined.

Step 3

In a second shallow bowl, beat the eggs until well blended.

Step 4

In a third shallow bowl, add the all-purpose flour.

Step 5

Pat dry the Orange Roughy fillets with paper towels. Dredge a fillet in the flour, shaking off the excess.

Step 6

Dip the floured fillet into the beaten eggs, ensuring it is completely coated.

Step 7

Press the fillet into the breadcrumb mixture, covering it evenly on both sides. Gently press the breadcrumbs to help them adhere.

Step 8

Place the breaded fillet on the prepared baking sheet. Repeat the process with the remaining fillets.

Step 9

Lightly spray the tops of the fillets with olive oil cooking spray. This will help them crisp up in the oven.

Step 10

Bake in the preheated oven for 12-15 minutes, or until the breading is golden brown and the fish flakes easily with a fork.

Step 11

Serve immediately with lemon wedges on the side for a fresh citrus finish.

Nutrition Facts

Serving size	632.5 grams (632.5g)

Amount per serving	% Daily Value*
Calories	1204

Total Fat 24.90g	32%
Saturated Fat 11.00g	55%
Polyunsaturated Fat NaNg
Cholesterol 245mg	82%
Sodium 3470mg	151%
Total Carbohydrate 134.60g	49%
Dietary Fiber 6.80g	24%
Total Sugars 8.10g
Protein 114.20g	228%

Vitamin D 800IU	4000%
Calcium 558mg	43%
Iron 9mg	52%
Potassium 876mg	19%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 18.4%

Protein: 37.5%

Carbs: 44.2%