Broiled Orange Roughy

1. Stir oil and a bit of Tabasco together set aside.

2. Mix together bread crumbs with herbs set aside.

3. Brush olive oil mixture on filets.

4. Roll in breadcrumbs mixture.

5. Broil 4-5 inches from the heat for 10 minutes.

6. Flip it on the other side and broil another 4-10 minutes until fish flakes easily with a fork.

7. The broiling time depends on the thickness of the filet.

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Nutrient	Quantity
Total fats	31.6251 g
Protein	179.608 g
Carbohydrates	0.476 g
Energy	1047.9107 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3651 g
Water	711.9261 g
Aspartic acid	0.0025 g
Calcium, Ca	1075.6076 mg
Lutein + zeaxanthin	63.944 g
Fiber, total dietary	0.2566 g
Fatty acids, total saturated 22:0	0.0348 g
Carotene, beta	106.4995 g
Niacin	10.0278 mg
Vitamin A, RAE	282.0536 g
Arginine	0.0011 g
Riboflavin	1.3663 mg
Tocopherol, beta	0.0297 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0016 g
Fatty acids, total saturated 20:1	0.084 g
Glutamic acid	0.0024 g
Sodium, Na	617.2902 mg
Fatty acids, total saturated 16:1 undifferentiated	0.4759 g
Total lipid (fat)	31.6251 g
Manganese, Mn	0.0249 mg
Fructose	0.0028 g
Proline	0.0043 g
Fatty acids, total saturated 16:0	3.8775 g
Fatty acids, total saturated 8:0	0.0001 g
Sucrose	0.0023 g
Choline, total	589.7282 mg
Sugars, total	0.0567 g
Serine	0.0008 g
Fatty acids, total saturated 10:0	0.0001 g
Fatty acids, total saturated 18:0	0.8482 g
Fatty acids, total saturated 20:4 undifferentiated	0.4715 g
Vitamin B-6	1.1023 mg
Selenium, Se	152.3711 g
Ash	10.9333 g
Fatty acids, total saturated 18:1 undifferentiated	19.9178 g
Pantothenic acid	0.0031 mg
Phenylalanine	0.0011 g
Copper, Cu	2.2711 mg
Betaine	0.0515 mg
Thiamin	1.09 mg
Retinol	272.0006 g
Methionine	0.0003 g
Iron, Fe	13.0066 mg
Carbohydrate, by difference	0.476 g
Phosphorus, P	1633.9042 mg
Folate, total	137.1598 g
Tocopherol, gamma	0.2852 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.2085 g
Alanine	0.0012 g
Cholesterol	453.3344 mg
Valine	0.0021 g
Fatty acids, total saturated 18:2 undifferentiated	2.9717 g
Glycine	0.0013 g
Carotene, alpha	0.05 g
Glucose (dextrose)	0.0048 g
Fatty acids, total saturated 14:0	0.0186 g
Zinc, Zn	9.0882 mg
Isoleucine	0.0017 g
Tocopherol, delta	0.0023 mg
Fatty acids, total saturated 12:0	0.0008 g
Fatty acids, total polyunsaturated	4.4247 g
Fatty acids, total polyunsaturated 17:1	0.0338 g
Leucine	0.0025 g
Vitamin A, IU	1107.6682 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.1088 g
Folate, DFE	137.1598 g
Tryptophan	0.0007 g
Vitamin C, total ascorbic acid	0.6698 mg
Phytosterols	60.551 mg
Galactose	0.0004 g
Fatty acids, total polyunsaturated 18:1 c	0.0018 g
Fatty acids, total saturated 20:0	0.1118 g
Tyrosine	0.0007 g
Vitamin B-12	9.0667 g
Vitamin K (phylloquinone)	19.0764 g
Fatty acids, total saturated	4.8992 g
Histidine	0.0004 g
Fatty acids, total monounsaturated	20.5118 g
Threonine	0.0011 g
Folate, food	137.1598 g
Fatty acids, total polyunsaturated 17:0	0.0059 g
Cryptoxanthin, beta	28.1515 g
Vitamin E (alpha-tocopherol)	8.5877 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.2992 g
Magnesium, Mg	183.0127 mg
Lysine	0.0015 g
Potassium, K	2099.0391 mg
Cystine	0.0003 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Olive oil	2 tablespoons	238.68	0	27
Oregano	0.25 teaspoon	0.6625	0.1723	0.0107
thyme	0.25 teaspoon	0.202	0.0489	0.0034
breadcrumb	0.25 cup	806.9352	0	4.5333
orange roughy fillet	2	806.9352	0	4.5333
cayenne	0.25 teaspoon	1.431	0.2548	0.0777
tabasco sauce	0	806.9352	0	4.5333