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Quick Herbed Orange Roughy

 Quick Herbed Orange Roughy
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.
4 ServingsPrep/Total Time: 20 min.


  • 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


  • 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.
Nutritional Facts: 1 fillet equals 172 calories, 4 g fat (2 g saturated fat), 42 mg cholesterol, 392 mg sodium, 4 g carbohydrate, trace fiber, 26 g protein. Diabetic Exchanges: 4 lean meat, 1/2 fat.

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Quick Herbed Orange Roughy (continued)

Wine: Full-Bodied White Wine: Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.