BROILED ORANGE ROUGHY - LOW FAT AND SO HEALTHY!
Terrance from Auckland shared his favourite recipe with us. Orange Roughy is a white, mild, firm textured fish popular from the cold deep waters of New Zealand. You can substitute halibut or red snapper.
Provided by Rita1652
Categories Orange Roughy
Time 12m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Place fillets in a shallow baking dish. Combine white wine, ginger, onion, garlic, lemon juice, soy sauce and crushed red pepper and process in a blender until smooth. Pour over fillets, cover and marinate in refrigerator about 1 hours.
- Remove the fillets from the marinade and season with salt and pepper then coat both sides with sesame seeds. Spray broiler pan with non-stick vegetable spray and pre-heat broiler.
- Broil about 4 inches from heat for 6 to 8 minutes or until fish flakes easily with a fork.
- Be careful not to overcook!
- Serve with lemon.
- Garnish with Parsley and or Lemon.
ORANGE ROUGHY ITALIANO
"I'm not a big fan of fish unless it's fried," confides Sherry Fletcher from Highland, Illinois. "But this recipe is so simple and good that it's become a favorite! It's also low in fat and packed with vitamin-rich veggies and Italian flavor."
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a large nonstick skillet coated with cooking spray, saute the zucchini, onion and oregano in oil for 5 minutes or until onion is tender. , Sprinkle the fillets with salt and pepper; place over zucchini mixture. Sprinkle with tomato. Reduce heat; cover and simmer for 10 minutes or until fish flakes easily with a fork. Sprinkle with cheese; cover and let stand for 2 minutes or until cheese is melted.
Nutrition Facts : Calories 167 calories, Fat 7g fat (2g saturated fat), Cholesterol 31mg cholesterol, Sodium 290mg sodium, Carbohydrate 5g carbohydrate (3g sugars, Fiber 2g fiber), Protein 21g protein. Diabetic Exchanges
HERBED ORANGE ROUGHY
The simple seasonings in this recipe enhance the pleasant, mild flavor of orange roughy. It's a quick and easy way to prepare fish.-Sue Kroening, Mattoon, Illinois
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- In a small shallow bowl, combine the first seven ingredients; dip fillets on both sides in lemon mixture. , Lightly oil the grill rack. Grill, covered, over medium-hot heat or broil 4 in,. from the heat for 5-10 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 87 calories, Fat 5g fat (2g saturated fat), Cholesterol 33mg cholesterol, Sodium 192mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 9g protein.
ORANGE ROUGHY à LA GREQUE
Categories Citrus Dairy Fish Herb Tomato Bake Low Fat Quick & Easy Yogurt Bon Appétit
Yield Serves 4
Number Of Ingredients 7
Steps:
- Preheat oven to 400°F. Line baking sheet with foil. Lightly grease foil.
- Combine first 6 ingredients in medium bowl. Season with pepper. Arrange fish on prepared baking sheet. Spread cheese topping over fish.
- Bake until fish is just cooked through, approximately 10 minutes.
GARLIC PARMESAN ORANGE ROUGHY
Steps:
- Preheat the oven's broiler and set the oven rack about 6 inches from the heat source.
- Place the orange roughy filets on the broiler pan and squeeze the lemon over the top of the fish. Broil the filets in the preheated oven for about 6 to 8 minutes.
- Combine parmesan, butter, dijionnaise, garlic, and salt in a small bowl. Remove the fish from the oven and spread the cheese mixture on top of the filets. Sprinkle with paprika. Broil until the topping is lightly browned and the fish flakes easily with a fork, about 3 minutes.
Nutrition Facts : Calories 253.4 calories, Carbohydrate 3.5 g, Cholesterol 110.1 mg, Fat 16.3 g, Fiber 0.8 g, Protein 24.3 g, SaturatedFat 9.1 g, Sodium 357.7 mg, Sugar 0.1 g
LOW-FAT ORANGE ROUGHY
This fish recipe of Orange Roughy, fresh ginger sauce, scallion, and garlic is delicious and simple to bake in your oven.
Provided by DeCielo
Categories Orange Roughy
Time 22m
Yield 4 fillets, 4 serving(s)
Number Of Ingredients 7
Steps:
- Instructions.
- Preheat the oven to 400°F Mix the sherry or vermouth, soy sauce, sesame oil, onion, ginger, and garlic in a small bowl.
- Place the fish fillets in an ovenproof casserole dish. Drizzle the marinade over the fish and bake for 12 minutes or until the fish flakes easily.
- Cod, sole, or flounder may be substituted for the orange roughy.
Nutrition Facts : Calories 316.8, Fat 7.5, SaturatedFat 1, Cholesterol 51, Sodium 1136, Carbohydrate 10.1, Fiber 0.7, Sugar 2.4, Protein 16.1
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