ORANGE ROUGHY IN A MUSHROOM SAUCE

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Orange Roughy in a Mushroom Sauce image

Easy to prepare - I used it the first time I ever prepared fish!

Provided by tirsabel

Categories     Seafood     Fish

Time 55m

Yield 3

Number Of Ingredients 12

2 cups sliced fresh mushrooms
1 ¼ cups finely chopped onions
1 ½ tablespoons lemon pepper
1 tablespoon Italian seasoning
1 teaspoon ground black pepper
salt to taste
12 ounces plain nonfat yogurt
¼ cup grated Parmesan cheese
¾ pound orange roughy fillets
2 tablespoons Italian seasoned bread crumbs
paprika to taste
3 sprigs fresh parsley, for garnish

Steps:

  • Preheat oven to 350 degrees F (175 degrees C). Line a baking pan with aluminum foil, and coat with cooking spray.
  • In a medium saucepan coated with cooking spray over medium heat, cook and stir the mushrooms and onions about 4 minutes. Season with lemon pepper, Italian seasoning, pepper, and salt. Remove from heat, and allow to cool about 10 minutes. Thoroughly blend in the yogurt and Parmesan cheese.
  • Arrange each orange roughy fillet in the prepared baking pan over about 2 tablespoons of the mushroom mixture. Top fillets with the remaining mushroom mixture. Sprinkle with bread crumbs.
  • Bake 30 minutes in the preheated oven, or until the fish is easily flaked with a fork. Season with paprika and garnish with parsley to serve.

Nutrition Facts : Calories 321.7 calories, Carbohydrate 31.6 g, Cholesterol 81.3 mg, Fat 4.1 g, Fiber 3.6 g, Protein 40 g, SaturatedFat 1.6 g, Sodium 1123.8 mg, Sugar 21.4 g

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