Broiled Orange Roughy
"I'm constantly searching for new ways to prepare healthy meals," writes Dorothy Swanson of St. Louis, Missouri. "This fish dish has long been a favorite at my house--it is so simple to prepare and yet so tasty. Try the same recipe using cod or sole, too," she suggests.6 ServingsPrep/Total Time: 20 min.
Ingredients
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 teaspoon salt-free seasoning blend
- 6 orange roughy fillets (about 7 ounces each)
- ITALIAN SALSA:
- 2 cups chopped plum tomatoes
- 1 can (2-1/4 ounces) sliced ripe olives, drained
- 2 tablespoons lemon juice
- 2 tablespoons minced fresh parsley
- 1 teaspoon salt-free seasoning blend
- 1 teaspoon Italian seasoning
Directions
- In a small bowl, combine the oil, lemon juice and seasoning blend;
- spoon over fish. Broil 4-5 in. from the heat for 10-15 minutes or
- until fish flakes easily with a fork. Meanwhile, in a small bowl,
- combine the salsa ingredients; serve with fish. Yield: 6 servings.
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Nutrition Facts: One serving (1 fillet with 1/3 cup salsa) equals 181 calories, 5 g fat (1 g saturated fat), 40 mg cholesterol, 222 mg sodium, 4 g carbohydrate, 1 g fiber, 30 g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon