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Sunday, July 31, 2016

orange roughy in a mushroom sauce

Ingredients

  • Servings: 3
  • 2 cups sliced fresh mushrooms
  • 1 1/4 cups finely chopped onions
  • 1 1/2 tablespoons lemon pepper
  • 1 tablespoon italian seasoning
  • 1 teaspoon ground black pepper
  • salt to taste
  • 12 ounces plain nonfat yogurt
  • 1/4 cup grated parmesan cheese
  • 3/4 pound orange roughy fillets
  • 2 tablespoons italian seasoned bread crumbs
  • paprika to taste
  • 3 sprigs fresh parsley, for garnish

Recipe

    Preparation Time: 15 mins Cook Time: 30 mins Ready Time: 55 mins

  • 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.

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