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 FatAmount Per Serving 13.4g% Daily Value 17%
-
Saturated FatAmount Per Serving 7.742g
-
Trans FatAmount Per Serving 0g
-
Polyunsaturated FatAmount Per Serving 0.529g
-
Monounsaturated FatAmount Per Serving 3.852g
-
-
CholesterolAmount Per Serving 100mg% Daily Value 33%
-
SodiumAmount Per Serving 969mg% Daily Value 42%
-
Total CarbohydrateAmount Per Serving 6.06g% Daily Value 2%
-
Dietary FiberAmount Per Serving 0.6g% Daily Value 2%
-
Total SugarsAmount Per Serving 0.68gIncludes -g Added Sugars
-
-
ProteinAmount Per Serving 25.6g
Nutrients Declaration Requirement
-
Vitamin AAmount Per Serving 12mcg% Daily Value 1%
-
Vitamin CAmount Per Serving 1mg% Daily Value 1%
-
Vitamin DAmount Per Serving -mcg% Daily Value -%
-
CalciumAmount Per Serving 15mg% Daily Value 1%
-
IronAmount Per Serving 8mg% Daily Value 44%
-
PotassiumAmount 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. |