Pan Seared Orange Roughy

Have you tried Orange Roughy?

It's a mild tasting white fish comparable to tilapia (but 'meatier').

This fish has little fat, no carbohydrates, & is just about all protein - six ounces has almost 30 grams! So pretty perfect for someone trying to build lean muscle.

I used a egg white & homemade honey mustard wash and lightly tossed in plain breadcrumbs + cayenne pepper.

I had all these ingredients in my pantry so picking up a few roughy fillets on my grocery haul was easy peasy!

I served the fish with a spinach & strawberry salad with a lemon, mandarin orange dressing.


INGREDIENTS: (Yields 2 servings)

  • Two 6 oz Orange Roughy Fillets
  • 1/4 c. Plain Breadcrumbs
  • 2 tbsp. Yellow Mustard
  • 1 tbsp. Honey
  • 1 tbsp Cayanne Pepper (+/- based on how spicy you like it)
  • 1 egg white


  • Rinse fish under water & pat dry.
  • Combine honey, mustard, and egg white in to bowl
  • Combine bread crumbs + cayenne pepper into a plastic zip lock bag
  • Coat fish in wash and seal into bread crumb bag, shake off excess and place on plate
  • Put fish into fridge for 30min to allow adherence
  • Coat frying pan with coconut oil (or oil of choice) on high-medium heat and sear for 5 min each side


Calories: 210          Carbs: 11g          Fat: 2g          Protein: 31g



  • Spinach
  • 5 Strawberries
  • 1/2 seedless cucumber
  • 1 tbsp sliced almonds
  • Dressing: Juice of 1 lemon, 3 slices of mandarin oranges, 1 tbsp red wine vinegar, 2 tbsp olive oil, oregano. Blend together. 

If you make this recipe, be sure to snap a photo and hashtag it #Fitgirlxtina. I'd love to see what you create!