Healthy Recipe:

Recipe: Orange roughy with lemon and thyme

  • Low sodium = no more than 140 mg of sodium per serving
  • Low fat = no more than 3 g of fat per serving
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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.

By Mayo Clinic staff
Serves 2

Ingredients

    • 2 orange roughy fillets, each 4 ounces
    • 1 lemon, cut into 4 wedges
    • 1 teaspoon fresh thyme, chopped

Directions

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
Calories105 Sodium85 mg
Total fat0.5 g Total carbohydrate6 g
Saturated fattrace Dietary fiber0 g
Monounsaturated fat0.5 g Protein19 g
Cholesterol68 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

NU00524 Sept. 1, 2010

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