Marinated Orange Roughy Recipe

Marinated Orange Roughy Recipe photo by Taste of Home

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"This recipe—from a seafood cookbook my husband bought me before we were married—is a longtime favorite," writes Robin Guth of Endicott, New York. "I have literally won out the page it's printed on." The citrus-flavored fillets are broiled to a golden brown...then topped with toasted sesame seeds for a fun crunch.

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Diabetic Friendly

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Marinated Orange Roughy Recipe

Prep: 5 min. + marinating Broil: 10 min.

Yield: 4 Servings

5 10 15

Ingredients

1-1/2 pounds orange roughy or other whitefish fillets
1/2 cup orange juice
1/4 cup ketchup
2 tablespoons canola oil
2 tablespoons reduced-sodium soy sauce
2 tablespoons lemon juice
1/4 teaspoon pepper
1 tablespoon sesame seeds, toasted

Directions

Cut fillets into four pieces if necessary; set side. In a large bowl, combine the orange juice, ketchup, oil, soy sauce, lemon juice and pepper. Remove 1/4 cup for basting; cover and refrigerate. Pour remaining marinade into a large resealable plastic bag; add fillets. Seal bag and turn to coat; refrigerate for 2 hours, turning once or twice.
Drain and discard marinade. Place fillets on a broiler pan coated with cooking spray. Broil 4-6 in. from the heat for 5-6 minutes on each side or until fish flakes easily with a fork, basting occasionally with reserved marinade. Sprinkle with sesame seeds. Yield: 4 servings.

Nutritional Facts 1 serving equals 199 calories, 6 g fat (trace saturated fat), 102 mg cholesterol, 430 mg sodium, 6 g carbohydrate, trace fiber, 29 g protein. Diabetic Exchanges: 4 lean meat, 1 fat.

Originally published as Marinated Orange Roughy in Light & Tasty December/January 2002, p42