Orange Roughy Parmesan

A unique microwave technique makes this garlicky bread crumb crust extra crispy. 

Ingredients

  • 1 slice French bread, finely chopped (1/4 cup/50 mL crumbs)
  • 1 tbsp (15 mL) butter or margarine
  • 1 small garlic clove, pressed
  • 2 tbsp/30 mL (1/2 oz/15 g) grated fresh Parmesan cheese
  • 1 tbsp (15 mL) snipped fresh parsley
  • 2   orange roughy fillets (about 4 oz/125 g each)
  •  Salt and ground black pepper
  • 1/2   lemon

Directions

  1. Preheat oven to 425ºF (220ºC). Using Food Chopper, finely chop bread slice. Place bread crumbs, butter and garlic pressed with Garlic Press in Small Micro-Cooker®. Microwave, uncovered, on HIGH 2-3 minutes or until bread crumbs are toasted, stirring every 30 seconds; add Parmesan cheese and parsley and mix well. 

  2. Season orange roughy fillets with salt and black pepper; place on Small Bar Pan. Using Citrus Press, juice lemon half evenly over fillets. Spoon bread crumb mixture evenly over fillets. Bake 8-10 minutes or until bread crumbs are golden brown and orange roughy flakes easily with a fork.

Yield:

  • 2  servings

Nutrients per serving:

Calories 250, Total Fat 9 g, Saturated Fat 5 g, Cholesterol 45 mg, Carbohydrate 19 g, Protein 22 g, Sodium 570 mg, Fiber 1 g  

U.S. Diabetic exchanges per serving:

1 starch, 3 low-fat meat (1 carb) 

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