Quick Herbed Orange Roughy Recipe

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A host of seasonings flavors these delightful orange roughy fillets. “They’re so good, I rarely prepare fish any other way,” Elaine Anderson relates from New Galilee, Pennsylvania.
TOTAL TIME: Prep/Total Time: 20 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 20 min.
MAKES: 4 servings


  • 2 tablespoons dry bread crumbs
  • 1 teaspoon dried parsley flakes
  • 1 teaspoon dried thyme
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1/8 teaspoon salt
  • 4 orange roughy fillets (6 ounces each)
  • 1 tablespoon butter
  • 1/4 cup white wine or reduced-sodium chicken broth
  • 1 tablespoon reduced-sodium soy sauce
  • 1 tablespoon finely chopped onion

Nutritional Facts

1 each: 172 calories, 4g fat (2g saturated fat), 42mg cholesterol, 392mg sodium, 4g carbohydrate (0 sugars, 0 fiber), 26g protein. Diabetic Exchanges: 4 lean meat, 1/2 fat.


  1. In a small bowl, combine the first six ingredients. Sprinkle over both sides of orange roughy. In a large nonstick skillet coated with cooking spray, cook fillets in butter over medium heat for 5 minutes. Turn; stir in the wine or broth, soy sauce and onion. Cook 4-6 minutes longer or until fish flakes easily with a fork. Yield: 4 servings.
Originally published as Herbed Orange Roughy in Light & Tasty October/November 2006, p61

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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mjlouk User ID: 1712085 139383
Reviewed Feb. 5, 2010

"DH and I both liked this. It was very easy to prepare."

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