Home > Food > Recipes > Cornmeal Crunch Orange Roughy
Top Recipe Galleries
View All »
Cornmeal Crunch Orange Roughy
Orange roughy is a fish with great flavor. This recipe adds the crunch of cornmeal.
Serves: Serves: 6
Ingredients:
- 1/2 cup all-purpose flour
- 1/2 teaspoon lemon pepper
- 1/4 cup egg substitute
- 2 tablespoons skim milk
- 1/2 cup bread crumbs
- 1/2 cup cornmeal
- 1 tablespoons grated lemon peel
- 1 teaspoon dried basil
- 1 1/2 pounds orange roughy fillets, cut into 6 pieces
Directions:
- Preheat oven to 450F. Spray shallow baking dish with cooking spray.
- Combine flour and lemon pepper in large plastic bag; shake well.
- Combine egg substitute and skim milk in small bowl; beat until mixed.
- Combine bread crumbs, cornmeal, lemon peel and basil on paper plate.
- Place moist fish in plastic bag and shake to coat with flour mixture. Dip in egg mixture and roll in crumb mixture until well coated and arrange in baking dish.
- Spray fish lightly with cooking spray and bake 10 to 12 minutes, until lightly browned and fish flakes easily when tested with a fork.
- Serve immediately or cool and refrigerate 1 to 2 days. Fish can be individually wrapped and frozen; reheat in microwave or thaw and heat in oven until crisp.
- According to a study published in the American Journal of Clinical Nutrition, people who consumed two or more servings of fish per week had between 50 and 60 percent lower rates of stomach, colon and pancreatic cancers.
Excerpted from Cook Once, Eat for a Week by Jyl Steinback. Copyright © 2003 by Family Fit Lifestyle, an Arizona Corporation.
To order this book go to Amazon.
Advertisement
highlights
10 Ways to Deal with Temper Tantrums
Temper tantrums are an inevitable part of being parent. Read on for 10 sanity-saving tantrum tips to help calm your child when he's in the throes of emotional turmoil.
8 Printable Thank-You Cards for Your Child's Teacher
Teaching is no walk in the park! Print any of these free printable thank-you cards for teachers to salute your favorite educators for all the hard work this school year.
Explore Funbrain Jr. with Your Preschooler
Looking for fun online games, adorable stories, and cool printables for preschoolers and kindergartners? Check out the new Funbrain Jr., a fun place to learn for children ages 2 to 6.
Award-Winning Apps for Kids of All Ages
Looking for high quality apps for your toddler, preschooler, or school-age child? These 16 award-winning educational apps help kids of all ages learn a thing or two during tech time.
Summer Learning: 11 Everyday Ways to Learn Math
Summertime is a great time to teach your child how math plays a part in his everyday life. These 11 everyday ways to learn math are fun and educational, and will help him see how this subject plays into real life.
Cooking Tips
More Videos:
