WebTrusted Results with Low calorie orange roughy recipe. Lemon-Orange Orange Roughy - All Recipes. Orange roughy is a versatile fish, and this simple citrus preparation is an …
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Soak orange roughy in the milk for 10 minutes. Remove it then sprinkle with salt and dredge in the flour. Heat 2 tablespoons of oil in a frying pan over medium-high heat. Cook orange roughy for about about 3 minutes or until it is golden on one side. Cook second side until it becomes golden and cooked through, about 3 to 4 more minutes.
Research indicates that a 3-ounce serving of properly cooked orange roughy contains approximately 89 calories. In this regard, Orange Roughy is a very good option for persons trying to lose weight or body builders looking for lean muscle growth. The orange roughy is also very protein rich.
Directions Preheat the oven's broiler and set the oven rack about 6 inches from the heat source. Advertisement Place the orange roughy filets on the broiler pan and squeeze the lemon over the top of the fish. Broil the filets in the preheated oven for about 6 to 8 minutes. Combine parmesan, butter, dijionnaise, garlic, and salt in a small bowl.
A 3.5-ounce serving of a properly cooked orange roughy provides approximately 1.5 milligrams of niacin to the body; niacin is a type of vitamin B that assists the body make energy. It also keeps the digestive system and the nervous system working efficiently.