Microwaved Orange Roughy Recipe
- 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
- 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.
1 each: 188 calories, 6g fat (3g saturated fat), 96mg cholesterol, 519mg sodium, 10g carbohydrate (1g sugars, 1g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch.
Reviews for Microwaved Orange Roughy
"Delicious and light. I served this with a rice pilaf and steamed green beans."