QUICK HERBED ORANGE ROUGHY

Quick Herbed Orange Roughy image

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.

Provided by Taste of Home

Categories Dinner

Time 20m

Yield 4 servings.

Number Of Ingredients 11

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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

Steps:

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 : Calories 172 calories, Fat 4g fat (2g saturated fat), Cholesterol 42mg cholesterol, Sodium 392mg sodium, Carbohydrate 4g carbohydrate (0 sugars, Fiber 0 fiber), Protein 26g protein. Diabetic Exchanges