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Microwaved Orange Roughy Recipe
Microwaved Orange Roughy Recipe photo by Taste of Home

Microwaved Orange Roughy Recipe

Publisher Photo
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.
TOTAL TIME: Prep/Total Time: 20 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 20 min.
MAKES: 4 servings

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

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.

Directions

  1. 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.
  2. 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.
Originally published as Microwaved Orange Roughy in Taste of Home December/January 2006, p48

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.

Light-Bodied White Wine

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

Reviews for Microwaved Orange Roughy

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MY REVIEW
Reviewed Jan. 11, 2014

Delicious and light. I served this with a rice pilaf and steamed green beans.

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