LEMON BROILED ORANGE ROUGHY
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
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 WITH LEMON, FINES HERBES AND PAPRIKA
Created this last night in the (desperate) phase one of the South Beach Diet. TERRIFIC fish, I love orange roughy anyway, but this was really yummy! Cooking times and amounts are very much approximated, as I am reconstructing this based on my memory of preparing it last night. Also, you may substitute any white fish in place of orange roughy.
Provided by spatchcock
Categories Orange Roughy
Time 15m
Yield 4 fillets, 4 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven's broiler.
- Place orange roughy fillets in a roasting pan and rub with kosher salt and oil.
- You may also wish to spray bottom of pan with nonstick cooking spray, or use more oil, to keep fish from sticking.
- Sprinkle paprika and herbs evenly on fish.
- Sprinkle zest on fish.
- You may add more zest if you wish.
- Broil fish for 4 minutes; check for doneness.
- If not done, continue broiling until completely opaque and fish flakes easily.
- sprinkle with lemon juice or serve with lemon wedges.
- Serve with freshly ground black pepper as well.
Nutrition Facts : Calories 207.9, Fat 8.4, SaturatedFat 1, Cholesterol 107.1, Sodium 3618.2, Carbohydrate 2.8, Fiber 1.5, Sugar 0.6, Protein 29.9
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