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Lemon-Soy Roughy Recipe
Lemon-Soy Roughy Recipe photo by Taste of Home

Lemon-Soy Roughy Recipe

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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
TOTAL TIME: Prep: 5 min. + marinating Bake: 15 min.
MAKES:4 servings
TOTAL TIME: Prep: 5 min. + marinating Bake: 15 min.
MAKES: 4 servings

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

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.

Directions

  1. 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.
  2. 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.
Originally published as Lemon-Soy Roughy in Light & Tasty December/January 2005, p29

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.

Light-Bodied White Wine

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

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