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

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

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.