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Quick Herbed Orange Roughy

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

  • 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.

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.

Reviews

Average Rating: 4
  • mjlouk
    Feb 5, 2010

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

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