Thursday, November 4, 2010
Orange Roughy with Brown Rice and Zucchini
4 portions brown rice (about 1 cup uncooked)
1/4 cup Italian style breadcrumbs
1/4 cup reduced fat Parmesan Cheese
1 egg white
4 portions Orange Roughy fillets
3 TBSP fresh parsley, chopped
4 small zucchinis
1/2 red onion, chopped
1 tsp lemon zest
1 lemon, halved
1. Prepare rice according to package directions.
2. Preheat oven to 400 degrees. Lightly coat a baking sheet with cooking spray.
3. In a pie plate, combine breadcrumbs and Parmesan cheese. In a small mixing bowl, whisk egg white until foamy.
4. Lightly brush both sides of orange roughy fillets with egg white, then coat with breadcrumbs. Arrange fillets on the prepared baking dish and sprinkle with 1 TBSP of parsley. Bake until orange roughy is opaque throughout, approximately 20 minutes.
5. While fish is baking, lightly coat a large skillet with butter-flavored cooking spray (I melted about 1 TBSP real butter as well) and place over med-high heat. Slice zucchini diagonally in 1/4 inch slices. Add zucchini and onion to the skillet and saute for about 10 minutes or until they are the texture you like.
6. Stir the remaining parsley and lemon zest into the rice.
7. Top orange roughy with freshly squeezed lemon juice and serve with rice and zucchini.
WOW--the fish was awesome and I tell you I will NEVER eat steamed zucchini again--this sauteed stuff was to die for. And so simple!! Orange Roughy fillets aren't always the easiest to find--I found mine at Sprouts (imported from Australia) but this would probably taste good with another type of fish as well. Come to think of it, I had Parmesan-crusted Tilapia from Olive Garden not too long ago.