By Mayo Clinic Staff

Dietitian's tip:

One serving of this broiled orange roughy has about 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.

Number of servings

Serves 2

Ingredients

  1. 2 orange roughy fillets, each 4 ounces
  2. 1 lemon, cut into 4 wedges
  3. 1 teaspoon fresh thyme, chopped

Directions

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

Place the fish on the prepared baking sheet. Squeeze the juice from 2 lemon wedges over the fillets. 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. Garnish with the two remaining lemon wedges and serve immediately.

Nutritional analysis per serving

Serving size :1 fillet

  • Total carbohydrate 6 g
  • Dietary fiber 0 g
  • Sodium 85 mg
  • Saturated fat trace
  • Total fat 0.5 g
  • Cholesterol 68 mg
  • Protein 19 g
  • Monounsaturated fat 0.5 g
  • Calories 105
Sep. 01, 2010