Herbed Orange Roughy
By Totlxtc
Rate this recipe
4.5/5
(2 Votes)
Ingredients
- 2 * 2 tablespoons dry bread crumbs
- 1 * 1 teaspoon dried parsley flakes
- 1 * 1 teaspoon dried thyme
- 1/4 * 1/4 teaspoon garlic powder
- 1/4 * 1/4 teaspoon pepper
- 1/8 * 1/8 teaspoon salt
- 4 * 4 orange roughy fillets (6 ounces each)
- 1 * 1 tablespoon butter
- 1/4 * 1/4 cup white wine or reduced-sodium chicken broth
- 1 * 1 tablespoon reduced-sodium soy sauce
- 1 * 1 tablespoon finely chopped onion
Details
Servings 4
Preparation
Step 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. Yield: 4 servings.
Nutrition Facts: 1 fillet equals 172 calories, 4 g fat (2 g saturated fat), 42 mg cholesterol, 392 mg sodium, 4 g carbohydrate, trace fiber, 26 g protein. Diabetic Exchanges: 4 very lean meat, 1/2 fat.
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