Recipe: Orange roughy with lemon and thyme

Dietitian's tip: One serving of this broiled orange roughy has less than 100 calories and 1 gram of fat. To make it a meal, add steamed fresh green beans, roasted red potatoes, whole-wheat rolls and lime sherbet.

Low sodium = no more than 140 mg of sodium per serving

Low fat = no more than 3 g of fat per serving

SERVES 2

Ingredients

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

Directions

Preheat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a baking dish with cooking spray.

Place the fish in the prepared baking dish. Squeeze the juice from 2 lemon wedges over each fillet. Sprinkle with thyme.

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

Nutritional Analysis

(per serving)

Serving size: 1 fillet
Calories	90	Cholesterol	23 mg
Protein	17 g	Sodium	73 mg
Carbohydrate	6 g	Fiber	0 g
Total fat	1 g	Potassium	420 mg
Saturated fat	trace	Calcium	68 mg
Monounsaturated fat	0.5 g