Orange Roughy

Servings: 2 | Prep Time: 45 minutes


  • 2 portions brown rice, about 1/2 cup uncooked
  • 1/4 cup breadcrumbs
  • 1/2 tsp Italian seasoning
  • 1/8 cup reduced fat Parmesan cheese
  • 1/2 egg white
  • 2 portions orange roughy fillets (about 3/4 lbs)
  • 1 TBSP fresh parsley, chopped, divided
  • 2 small zucchinis
  • 1/4 red onion, chopped
  • 1 tsp grated lemon peel
  • 1 lemon, halved


  1. Prepare brown rice according to package directions.
  2. Preheat oven to 400 F. Lightly coat a baking sheet with Pam.
  3. In a pie plate, combine breadcrumbs, Italian seasoning, and Parmesan cheese. In a small mixing bowl, whisk the egg white until slightly foamy.
  4. Lightly brush both sides of the orange roughy fillets with the egg whites and coat with the breadcrumbs. Arrange fillets on the baking sheet and sprinkle with 1/2 TBSP of parsley. Bake until fish is opaque throughout, approximately 20 minutes.
  5. While the orange roughy is baking, lightly coat a large skillet with butter-flavored-cooking spray and place over medium-high heat. Slice zucchini diagonally in 1/4 inch slices. Add zucchini and onion to skillet; cook for about 2 minutes. Turn zucchini slices and cook until tender, about 2 more minutes.
  6. Stir the remaining parsley and grated lemon peel into the cooked rice.
  7. Place a portion of the orange roughy onto each of 2 plates and top with a squeeze of lemon. Add a portion of rice and about one-half of the zucchini.


Recipe Origin: BFL

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