Herbed Orange Roughy

By Totlxtc

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.