Lemon-Soy Roughy Recipe

Lemon-Soy Roughy Recipe photo by Taste of Home

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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

This recipe is:

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Diabetic Friendly

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Lemon-Soy Roughy Recipe

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

Yield: 4 Servings

5 15 20

Ingredients

1/4 cup lemon juice
1/4 cup reduced-sodium soy sauce
1 tablespoon sugar
1/2 teaspoon ground ginger
4 orange roughy fillets (6 ounces each)
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.

Nutritional Facts 1 fillet equals 124 calories, 1 g fat (trace saturated fat), 34 mg cholesterol, 258 mg sodium, 1 g carbohydrate, trace fiber, 25 g protein. Diabetic Exchange: 4 lean meat.

Originally published as Lemon-Soy Roughy in Light & Tasty December/January 2005, p29

Tips for Buying and Storing Fish

When buying fresh fish fillets or steaks, look for firm flesh that has a moist look. Don't purchase fish that looks dried out. Whole fish should have bright clear eyes that are not sunken and a firm body that is springy to the touch. Fresh fish should have a mild smell, not a strong odor.

When buying frozen fish, look for packages that are solidly frozen, tightly sealed and free of freezer burn and odor.

Follow these guidelines for how much fish to purchase per person: about 1 pound whole, 1/2 pound pan-dressed or steaks and 1/4 to 1/3 pound fillets.

Fresh fish is highly perishable and should be prepared within a day or two after it is caught or purchased. Freshly caught fish should be pan-dressed, washed in cold water, blotted dry with paper towels, placed in an airtight container or heavy-duty plastic bag and refrigerated.

For long-term storage, wrap fish in freezer paper, heavy-duty foil or heavy-duty plastic bags and freeze no longer than 3 months for fatty or oily fish (such as salmon, whitefish, mackerel) or 6 months for lean fish (such as sole, catfish, cod, orange roughy).