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Orange roughy with lemon and thyme

June 9, 2018

Recipe

One serving of this broiled orange roughy has only 100 calories. Serve it with steamed fresh green beans, roasted red potatoes and whole-wheat rolls.

Serves 2

One serving of this broiled orange roughy has only 100 calories. Serve it with steamed fresh green beans, roasted red potatoes and whole-wheat rolls.

Heat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a baking dish with cooking spray. Place the fish on the prepared baking dish. Squeeze the juice from 2 lemon wedges over the fillets. Sprinkle with thyme.

Broil (grill) until the fish is opaque throughout when tested with the tip of a knife, about 8 to 10 minutes. Remove from the oven. Serve immediately, garnished with the remaining two lemon wedges.

2 orange roughy fillets, each 4 ounces
1 lemon, cut into 4 wedges
1 teaspoon fresh thyme, chopped

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products 3 Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 3 Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits 1 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 100 Calories 3 g Total carbohydrate 68 mg Cholesterol 0 g Dietary fiber 0.5 g Monounsaturated fat Potassium 19 g Protein Trace Saturated fat 1 fillet Serving size 83 mg Sodium 1 g Total fat