Best Broiled Orange Roughy Low Fat And So Healthy Recipes

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BROILED ORANGE ROUGHY



Broiled Orange Roughy image

Based on a recipe from Taste of Home's Low-Carb Recipes. The intro states, "The fillets are flaky, moist and mildly flavored. They can be broiled in the oven, but I often cook them on our outdoor grill instead to cut down on kitchen cleanup."

Provided by mersaydees

Categories     Orange Roughy

Time 25m

Yield 4 serving(s)

Number Of Ingredients 6

1 1/2 lbs fresh orange roughy (can also use red snapper or haddock fillets) or 1 1/2 lbs frozen orange roughy, thawed (can also use red snapper or haddock fillets)
1 teaspoon garlic powder
1/4 cup butter, melted
1/4 cup lemon juice
1/4 cup soy sauce
paprika

Steps:

  • Lay fillets in a shallow dish; sprinkle garlic powder over.
  • In small bowl, mix together butter, lemon juice and soy sauce; pour over fish and turn.
  • Marinate for 10 minutes. Drain and discard marinade.
  • Arrange fillets on broiler pan. Broil 3-4 inches from heat for 10 minutes or until fish flakes easily with a fork, turning once.
  • Sprinkle with paprika and serve.

ROUGHY GLAZED BROILED ORANGE ROUGHY FILLETS



Roughy Glazed Broiled Orange Roughy Fillets image

Make and share this Roughy Glazed Broiled Orange Roughy Fillets recipe from Food.com.

Provided by Timothy H.

Categories     Orange Roughy

Time 24m

Yield 6 serving(s)

Number Of Ingredients 5

6 orange roughy fillets (6 ounces each)
1 tablespoon fresh lime juice
2 tablespoons spicy tomato salsa
1/2 cup mayonnaise
2 tablespoons plain nonfat yogurt

Steps:

  • 1.Preheat the oven to broil.
  • 2.Mix the lime juice, salsa, mayonnaise and yogurt in a small bowl.
  • 3.Place the orange roughy fillets on a broiler pan and spread half the glaze mixture on top.
  • 4.Broil the orange roughy fillets about 3 inches from the heat for 3 minutes or until nicely browned.
  • 5.Turn the orange roughy fillets over carefully, using a spatula, and spread with the remaining glaze mixture.
  • 6.Return to the broiler and broil about 3 minutes more until bubbly and well browned. Be careful not to let the fish burn.
  • 7.Using a large spatula, remove the broiled orange roughy fillets from the broiler pan, taking care not to break the pieces.
  • 8.Place the broiled orange roughy fillets on serving dishes.
  • 9.Garnish with parsley and serve immediately.

Nutrition Facts : Calories 145.9, Fat 7.2, SaturatedFat 1, Cholesterol 56.2, Sodium 236.4, Carbohydrate 5.6, Fiber 0.1, Sugar 1.9, Protein 14.5

BROILED ORANGE ROUGHY WITH SALSA GLAZE



Broiled Orange Roughy with Salsa Glaze image

Make and share this Broiled Orange Roughy with Salsa Glaze recipe from Food.com.

Provided by HELEN PEAGRAM_40951

Categories     Sauces

Yield 6 serving(s)

Number Of Ingredients 8

1 tablespoon lime juice
2 tablespoons salsa
1/2 cup low-fat mayonnaise
2 tablespoons plain low-fat yogurt
1 pinch cayenne pepper
2 lbs orange roughy fillets (6 pieces)
to taste black pepper, Ground
to taste lime wedge

Steps:

  • Preheat broiler.
  • In a small bowl, combine the lime juice, salsa, mayonnaise, yogurt and cayenne. Place fish on a broiling pan and sprinkle with pepper.
  • Spread half the glaze on top of the fish.
  • Broil the fish about 3 inches from the heat for 5 minutes.
  • Spread with remaining glaze and continue broiling the fish until done. Serve with lime wedges.

Nutrition Facts : Calories 120.4, Fat 1.1, SaturatedFat 0.1, Cholesterol 91.2, Sodium 144.6, Carbohydrate 0.9, Fiber 0.1, Sugar 0.6, Protein 25.2

BROILED ORANGE ROUGHY



Broiled Orange Roughy image

One entree Judy guarantees will catch diners' fancy is her Broiled Orange Roughy. "The fillets are flaky, moist and mildly flavored," she comments. "They can be broiled in the oven, but I often cook them on our outdoor grill instead to reduce kitchen cleanup.

Provided by Taste of Home

Categories     Dinner

Time 30m

Yield 4 servings.

Number Of Ingredients 6

1/4 cup butter, melted
1/4 cup lemon juice
1/4 cup soy sauce
1 teaspoon garlic powder
1-1/2 pounds orange roughy, red snapper or haddock fillets
Paprika

Steps:

  • In a large resealable plastic bags, combine the butter, lemon juice, soy sauce and garlic powder; add fish. Seal bag and turn to coat., Marinate for 10 minutes. , Drain and discard marinade. Place fish on a broiler pan. Broil 3-4 in. from the heat for 5 minutes on each side or until fish flakes easily with a fork. Sprinkle with paprika.

Nutrition Facts : Calories 189 calories, Fat 7g fat (4g saturated fat), Cholesterol 50mg cholesterol, Sodium 489mg sodium, Carbohydrate 5g carbohydrate (0 sugars, Fiber 1g fiber), Protein 26g protein. Diabetic Exchanges

BROILED ORANGE ROUGHY



Broiled Orange Roughy image

I heard the best way to prepare orange roughy is to broil it.I have been doing it this way and it comes out perfect. Serve with a green vegetable and some roasted potatoes.

Provided by Sageca

Categories     African

Time 25m

Yield 2 filet, 2 serving(s)

Number Of Ingredients 7

2 orange roughy fillets
2 tablespoons olive oil
Tabasco sauce
1/4 teaspoon oregano
1/4 teaspoon cayenne
1/4 teaspoon thyme
1/4 cup dry breadcrumbs

Steps:

  • Stir oil and a bit of Tabasco together set aside.
  • Mix together bread crumbs with herbs set aside.
  • Brush olive oil mixture on filets.
  • Roll in breadcrumbs mixture.
  • Broil 4-5 inches from the heat for 10 minutes.
  • Flip it on the other side and broil another 4-10 minutes until fish flakes easily with a fork.
  • The broiling time depends on the thickness of the filet.

Nutrition Facts : Calories 238.2, Fat 14.8, SaturatedFat 2, Cholesterol 51, Sodium 160.4, Carbohydrate 9.9, Fiber 0.7, Sugar 0.9, Protein 15.8

BROILED ORANGE ROUGHY FOR ONE (DOUBLE FOR TWO)



Broiled Orange Roughy for one (double for two) image

Make and share this Broiled Orange Roughy for one (double for two) recipe from Food.com.

Provided by Derf2440

Categories     Lunch/Snacks

Time 11m

Yield 1 serving(s)

Number Of Ingredients 5

1/2 lb orange roughy fillet
1/2 tablespoon margarine or 1/2 tablespoon butter, melted
1/8 teaspoon dried parsley
salt
paprika

Steps:

  • Place orange roughy in a greased pan.
  • Sprinkle with salt.
  • Drizzle with margarine.
  • Sprinkle with parsley.
  • Set oven to broil and/or 550 degrees F.
  • Broil with roughed tops about 4 inches from heat for 5 to 6 minutes until fish flakes very easily with fork.
  • Sprinkle with paprika and garnish with parsley.

Nutrition Facts : Calories 223.6, Fat 7.3, SaturatedFat 1, Cholesterol 136.4, Sodium 230.4, Carbohydrate 0.1, Protein 37.4

LEMON BROILED ORANGE ROUGHY



Lemon Broiled Orange Roughy image

Adapted from Cooking Light. Per serving--92 calories, 3.7 g fat, 1.4 g carbohydrate, 17 mg cholesterol.

Provided by ratherbeswimmin

Categories     Orange Roughy

Time 15m

Yield 4 serving(s)

Number Of Ingredients 6

3 tablespoons lemon juice
1 tablespoon Dijon mustard
1 tablespoon margarine, melted
1/4 teaspoon fresh coarse ground black pepper
4 orange roughy fillets (each fillet should weight 4 ounces each)
lemon wedge

Steps:

  • In a small mixing bowl, stir the first 4 ingredients until well blended; divide mixture in half.
  • Place the fish fillets on a rack of a broiler pan that has been coated with cooking spray.
  • Brush fillets with half the lemon juice mixture.
  • Broil 5 1/2 inches from heat (with electric oven door partially opened) for 5 minutes or until fish flakes easily.
  • Drizzle with the remaining half of lemon juice mixture.
  • If desired, sprinkle with additional pepper and some salt; serve with lemon wedges.

Nutrition Facts : Calories 95.6, Fat 3.5, SaturatedFat 0.5, Cholesterol 51, Sodium 136.6, Carbohydrate 1.4, Fiber 0.2, Sugar 0.4, Protein 14.2

BROILED ORANGE ROUGHY RECIPE



Broiled Orange Roughy Recipe image

Provided by flour_arrangements

Number Of Ingredients 13

ITALIAN SALSA:
1 tablespoon olive oil
1 tablespoon lemon juice
1 teaspoon salt-free seasoning blend
6 orange roughy fillets (about 7 ounces
each)
2 cups chopped plum tomatoes
1 can (2-1/4 ounces) sliced ripe olives,
drained
2 tablespoons lemon juice
2 tablespoons minced fresh parsley
1 teaspoon salt-free seasoning blend
1 teaspoon Italian seasoning

Steps:

  • 1. In a small bowl, combine the oil, lemon juice and seasoning blend; spoon over fish. Broil 4-5 in. from the heat for 10-15 minutes or until fish flakes easily with a fork. Meanwhile, in a small bowl, combine the salsa ingredients; serve with fish.

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