Quick Herbed Orange Roughy

Name: Quick Herbed Orange Roughy
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 servings.
Ingredients: 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

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.

Ingredients

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

Directions

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.

Nutrition 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.

Originally published as Orange Roughy in Light & Tasty October/November 2006