Baked Italian Style Orange Roughy Recipe With Nutrition Data and Calorie Count

Baked Italian Style Orange Roughy

Superb bread crumb, parmesan and romano cheese encrusted orange roughy.

Yields:

4 servings

Prep Time:

15 mins

Cook Time:

15 mins

Meal Type:

Main Dish

Rating:

Ingredients

  • 1 tbsp parsley
  • 2 oz light butter
  • 1 lb orange roughy
  • 1 tsp sea salt
  • 1/4 tsp garlic powder
  • 2 oz romano cheese
  • 2 tbsps parmesan reggiano grated cheese
  • 1/3 cup seasoned bread crumbs

Directions

  • Pre-heat oven to 400 °F (200 °C).
  • Coat a medium baking dish with non-stick cooking spray.
  • In a shallow bowl, mix bread crumbs, parmesan cheese, romano cheese, garlic powder and salt.
  • Brush both sides of orange roughy with butter, and dredge in the bread crumb mixture.
  • Arrange filets in a single layer in the prepared baking dish, and sprinkle with parsley.
  • Bake in preheated over 10 to 15 minutes, or until the fish flakes easily with a fork.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 251
% Daily Value*
  • Total Fat
    Amount Per Serving 13.4g
    % Daily Value 17%
    • Saturated Fat
      Amount Per Serving 7.742g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 0.529g
    • Monounsaturated Fat
      Amount Per Serving 3.852g
  • Cholesterol
    Amount Per Serving 100mg
    % Daily Value 33%
  • Sodium
    Amount Per Serving 969mg
    % Daily Value 42%
  • Total Carbohydrate
    Amount Per Serving 6.06g
    % Daily Value 2%
    • Dietary Fiber
      Amount Per Serving 0.6g
      % Daily Value 2%
    • Total Sugars
      Amount Per Serving 0.68g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 25.6g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 12mcg
    % Daily Value 1%
  • Vitamin C
    Amount Per Serving 1mg
    % Daily Value 1%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 15mg
    % Daily Value 1%
  • Iron
    Amount Per Serving 8mg
    % Daily Value 44%
  • Potassium
    Amount Per Serving 222mg
    % Daily Value 5%

Nutrition summary:

  • Calories 251 KCal
  • Fat 13.4 g
  • Carbs 6.06 g
  • Protein 25.6 g

There are 251 calories in 1 serving of Baked Italian Style Orange Roughy.

How long would it take to burn off 251 KCal?

Basketball

25 minutes

Cycling (10 MPH)

34 minutes

Jogging

20 minutes

Running

17 minutes

Swimming (crawl, moderate pace)

24 minutes

Walking

29 minutes

Weight Training

29 minutes

Values estimated based on person weighing 160 lbs.

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