Nutrition Facts

  • One serving:
  • Calories:
  • 181
  • Fat:
  • 5 g
  • Saturated Fat:
  • 0 g
  • Cholesterol:
  • 34 mg
  • Sodium:
  • 349 mg
  • Carbohydrate:
  • 4 g
  • Fiber:
  • 0 g
  • Protein:
  • 25 g
  • Diabetic Exch:
  • 4 very lean meat, 1 fat.

Marinated Orange Roughy

"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.

SERVINGS

4

CATEGORY

Lower Fat

METHOD

Broiled

PREP

5 min.

COOK

10 min.

TOTAL

15 min.

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 bowl, combine the orange juice, ketchup, oil, soy sauce, lemon juice and pepper; mix well. 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.

Printed from tasteofhome.com Sep 6, 2008

Copyright Reiman Media Group, Inc © 2008