Microwaved Orange Roughy Recipe

Microwaved Orange Roughy Recipe photo by Taste of Home

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Onion and mustard complement Microwaved Orange Roughy, tender flaky fish fillets that cook oh, so quickly. “We’re eating more fish these days, and this recipe is one of our favorites,” shares Alice Keohane Feeney of Morristown, Pennsylvania.

This recipe is:

Quick

Diabetic Friendly

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Microwaved Orange Roughy Recipe

Prep/Total Time: 20 min.

Yield: 4 Servings

20 20

Ingredients

1 small onion, sliced and separated into rings
4 orange roughy fillets (5 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper
4 tablespoons lemon juice, divided
3 tablespoons butter, melted, divided
2 teaspoons water, divided
1 tablespoon Dijon mustard
1/4 cup seasoned bread crumbs, toasted

Directions

Place the onion in an 11-in. x 7-in. microwave-safe dish coated with cooking spray. Top with orange roughy; sprinkle with salt and pepper. Combine 2 tablespoons lemon juice, 2 tablespoons butter and 1 teaspoon water; pour over fish. Cover and microwave on high for 4 minutes; drain.
Combine the mustard and remaining lemon juice and water; spoon over fish. Sprinkle with bread crumbs. Drizzle with remaining butter. Cook, uncovered, on high for 2 minutes or until fish flakes easily with a fork. Yield: 4 servings.

Editor's Note: This recipe was tested in a 1,100-watt microwave.

Nutritional Facts 1 1 fillet (prepared with reduced-fat butter) equals 188 calories, 6 g fat (3 g saturated fat), 96 mg cholesterol, 519 mg sodium, 10 g carbohydrate, 1 g fiber, 25 g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch.

Originally published as Microwaved Orange Roughy in Taste of Home December/January 2006, p48