Dietitian's tip: One serving of this broiled orange roughy has about 100 calories and 1 gram of fat. To make it a meal, add steamed fresh green beans, roasted red potatoes, whole-wheat rolls and lime sherbet.
- 2 orange roughy fillets, each 4 ounces
- 1 lemon, cut into 4 wedges
- 1 teaspoon fresh thyme, chopped
Preheat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a baking sheet with cooking spray.
Place the fish on the prepared baking sheet. Squeeze the juice from 2 lemon wedges over the fillets. Sprinkle with thyme.
Broil (grill) until the fish is opaque throughout when tested with a tip of a knife, about 8 to 10 minutes. Remove from the oven. Garnish with the two remaining lemon wedges and serve immediately.
Nutritional analysis per serving
|Serving size: 1 fillet|
|Total fat||0.5 g||Total carbohydrate||6 g|
|Saturated fat||trace||Dietary fiber||0 g|
|Monounsaturated fat||0.5 g||Protein||19 g|
|Protein and dairy||1|
|Meat and meat substitutes||3|
|Meats, poultry and fish||3|