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Herbed Orange Roughy Recipe

A host of seasonings flavors these delightful orange roughy fillets. “They’re so good, I rarely prepare fish any other way,” Elaine Anderson relates from New Galilee, Pennsylvania.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Herbed Orange Roughy Recipe

Prep/Total Time: 20 min.

Yield: 4 Servings

10 10 20

Ingredients

2 tablespoons dry bread crumbs
1 teaspoon dried parsley flakes
1 teaspoon dried thyme
1/4 teaspoon garlic powder
1/4 teaspoon pepper
1/8 teaspoon salt
4 orange roughy fillets (6 ounces each)
1 tablespoon butter
1/4 cup white wine or reduced-sodium chicken broth
1 tablespoon reduced-sodium soy sauce
1 tablespoon finely chopped onion

Directions

In a small bowl, combine the first six ingredients. Sprinkle over both sides of orange roughy. In a large nonstick skillet coated with cooking spray, cook fillets in butter over medium heat for 5 minutes. Turn; stir in the wine or broth, soy sauce and onion. Cook 4-6 minutes longer or until fish flakes easily with a fork. Yield: 4 servings.

Nutritional Facts 1 fillet equals 172 calories, 4 g fat (2 g saturated fat), 42 mg cholesterol, 392 mg sodium, 4 g carbohydrate, trace fiber, 26 g protein. Diabetic Exchanges: 4 lean meat, 1/2 fat.

Originally published as Herbed Orange Roughy in Light & Tasty October/November 2006, p61