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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
Calories90 Cholesterol23 mg
Protein17 g Sodium73 mg
Carbohydrate6 g Fiber0 g
Total fat1 g Potassium420 mg
Saturated fattrace Calcium68 mg
Monounsaturated fat0.5 g   
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
DIABETES MEAL PLAN EXCHANGES
Meat and meat substitutes3
DASH EATING PLAN SERVINGS

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HEALTHY RECIPES


Aug 29, 2008