Broiled Orange Roughy with Italian Salsa Recipe
Broiled Orange Roughy with Italian Salsa Recipe photo by Taste of Home

Broiled Orange Roughy with Italian Salsa Recipe

Publisher Photo
"I'm constantly searching for new ways to prepare healthy meals," writes Dorothy Swanson of St. Louis, Missouri. "This fish dish has long been a favorite at my house--it is so simple to prepare and yet so tasty. Try the same recipe using cod or sole, too," she suggests.
TOTAL TIME: Prep/Total Time: 20 min.
MAKES:6 servings
TOTAL TIME: Prep/Total Time: 20 min.
MAKES: 6 servings

Ingredients

  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon salt-free seasoning blend
  • 6 orange roughy fillets (about 7 ounces each)
  • ITALIAN SALSA:
  • 2 cups chopped plum tomatoes
  • 1 can (2-1/4 ounces) sliced ripe olives, drained
  • 2 tablespoons lemon juice
  • 2 tablespoons minced fresh parsley
  • 1 teaspoon salt-free seasoning blend
  • 1 teaspoon Italian seasoning

Nutritional Facts

One serving (1 fillet with 1/3 cup salsa) equals 181 calories, 5 g fat (1 g saturated fat), 40 mg cholesterol, 222 mg sodium, 4 g carbohydrate, 1 g fiber, 30 g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable.

Directions

  1. In a small bowl, combine the oil, lemon juice and seasoning blend; spoon over fish. Broil 4-5 in. from the heat for 10-15 minutes or until fish flakes easily with a fork. Meanwhile, in a small bowl, combine the salsa ingredients; serve with fish. Yield: 6 servings.
Originally published as Broiled Orange Roughy in Taste of Home December/January 2004, p46

Nutritional Facts

One serving (1 fillet with 1/3 cup salsa) equals 181 calories, 5 g fat (1 g saturated fat), 40 mg cholesterol, 222 mg sodium, 4 g carbohydrate, 1 g fiber, 30 g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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Reviewed Apr. 8, 2009

"THIS IS A VERY EASY AND TASTY DISH. I'VE MADE IT TWICE AND THERE ARE NO LEFTOVERS. GREAT FOR LOW FAT AND HEART HEALTHY CONCIOUS FOLKS.MOEPUP"

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