By Mayo Clinic Staff

Dietitian's tip:

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.

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

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.

Nutritional analysis per serving

Serving size :1 fillet

  • Calories 100
  • Total fat 1 g
  • Saturated fat Trace
  • Trans fat Trace
  • Monounsaturated fat 0.5 g
  • Cholesterol 68 mg
  • Sodium 83 mg
  • Total carbohydrate 3 g
  • Dietary fiber 0 g
  • Total sugars 0 g
  • Added sugars 0 g
  • Protein 19 g
July 21, 2016