Nutrition Facts

  • One serving:
  • One fillet
  • Calories:
  • 124
  • Fat:
  • 1 g
  • Saturated Fat:
  • 0 g
  • Cholesterol:
  • 34 mg
  • Sodium:
  • 258 mg
  • Carbohydrate:
  • 1 g
  • Fiber:
  • 0 g
  • Protein:
  • 25 g
  • Diabetic Exchange:
  • 4 very lean meat.


Salmon Macaroni Bake

"A neighbor brought us this creamy casserole the night after our newborn daughter came home from the hospital,"... View this recipe »



Lemon-Soy Roughy

Light & Tasty
Try a FREE ISSUE of Healthy Cooking!

I enjoy fish very much, and I especially like it fried. But my doctor has said it's a no-no! So this is a very tasty way to prepare fish without adding lots or extra fat and calories. —Anne Powers of Munford, Alabama

SERVINGS: 4

CATEGORY: Low Fat

METHOD: Baked

TIME: Prep: 5 min. + marinating Bake: 15 min.

Ingredients:

  • 1/4 cup lemon juice
  • 1/4 cup reduced-sodium soy sauce
  • 1 tablespoon sugar
  • 1/2 teaspoon ground ginger
  • 4 fresh or frozen orange roughy fillets (6 ounces each), thawed
  • 1/2 teaspoon salt-free lemon-pepper seasoning

Directions:

In a large resealable plastic bag, combine the lemon juice, soy sauce, sugar and ginger; add fish. Seal bag and turn to coat; refrigerate for 30 minutes.
    Drain and discard marinade. Arrange the fillets in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray; sprinkle with lemon-pepper. Bake, uncovered, at 350° for 12-15 minutes or until fish flakes easily with a fork. Yield: 4 servings.


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