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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.
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 in the prepared baking sheet. Squeeze the juice from 2 lemon wedges over each fillet. 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. Serve immediately.
Nutritional Analysis
(per serving)| Serving size: 1 fillet | |||
| Calories | 105 | Cholesterol | 68 mg |
| Protein | 19 g | Sodium | 85 mg |
| Carbohydrate | 6 g | Fiber | 0 g |
| Total fat | 1 g | Potassium | 270 mg |
| Saturated fat | trace | Calcium | 45 mg |
| Monounsaturated fat | 0.5 g | ||
