BROILED ORANGE ROUGHY - LOW FAT AND SO HEALTHY!
Terrance from Auckland shared his favourite recipe with us. Orange Roughy is a white, mild, firm textured fish popular from the cold deep waters of New Zealand. You can substitute halibut or red snapper.
Provided by Rita1652
Categories Orange Roughy
Time 12m
Yield 6 serving(s)
Number Of Ingredients 11
Steps:
- Place fillets in a shallow baking dish. Combine white wine, ginger, onion, garlic, lemon juice, soy sauce and crushed red pepper and process in a blender until smooth. Pour over fillets, cover and marinate in refrigerator about 1 hours.
- Remove the fillets from the marinade and season with salt and pepper then coat both sides with sesame seeds. Spray broiler pan with non-stick vegetable spray and pre-heat broiler.
- Broil about 4 inches from heat for 6 to 8 minutes or until fish flakes easily with a fork.
- Be careful not to overcook!
- Serve with lemon.
- Garnish with Parsley and or Lemon.
LOW-FAT ORANGE ROUGHY
This fish recipe of Orange Roughy, fresh ginger sauce, scallion, and garlic is delicious and simple to bake in your oven.
Provided by DeCielo
Categories Orange Roughy
Time 22m
Yield 4 fillets, 4 serving(s)
Number Of Ingredients 7
Steps:
- Instructions.
- Preheat the oven to 400°F Mix the sherry or vermouth, soy sauce, sesame oil, onion, ginger, and garlic in a small bowl.
- Place the fish fillets in an ovenproof casserole dish. Drizzle the marinade over the fish and bake for 12 minutes or until the fish flakes easily.
- Cod, sole, or flounder may be substituted for the orange roughy.
Nutrition Facts : Calories 316.8, Fat 7.5, SaturatedFat 1, Cholesterol 51, Sodium 1136, Carbohydrate 10.1, Fiber 0.7, Sugar 2.4, Protein 16.1
SAUCY ORANGE ROUGHY
Both the seafood and citrus lovers in your home will request this entree time and again. Not only are the orange roughy fillets tender and the sauce delicious, but the dish is ready in moments. I haven't found anyone who didn't think it was wonderful! -Bette Hunn, Orosi, California
Provided by Taste of Home
Categories Dinner
Time 15m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- In a small microwave-safe dish, combine the first six ingredients until smooth. Microwave, uncovered, on high for 45 seconds; stir. Cook 45 seconds longer or until thickened. Stir in orange zest and tarragon; set aside., Place fish in an ungreased 11x7-in. microwave-safe dish, with the thickest side toward the outside of the dish. Sprinkle with salt. Cover and microwave on high for 3 minutes. , Top with orange sauce. Microwave, uncovered, on high for 30-45 seconds or until fish flakes easily with a fork. Serve with orange slices and fresh tarragon if desired.
Nutrition Facts : Calories 111 calories, Fat 1g fat (0 saturated fat), Cholesterol 23mg cholesterol, Sodium 475mg sodium, Carbohydrate 8g carbohydrate (0 sugars, Fiber 0 fiber), Protein 17g protein. Diabetic Exchanges
LEMON-ORANGE ORANGE ROUGHY
Steps:
- Heat oil in a large skillet over medium-high heat. Arrange fillets in the skillet, and drizzle with orange juice and lemon juice. Sprinkle with lemon pepper. Cook for 5 minutes, or until fish is easily flaked with a fork.
Nutrition Facts : Calories 140.4 calories, Carbohydrate 7.9 g, Cholesterol 67.2 mg, Fat 4.3 g, Fiber 2.3 g, Protein 19.1 g, SaturatedFat 0.5 g, Sodium 139.2 mg, Sugar 4 g
ORANGE ROUGHY ITALIANO
"I'm not a big fan of fish unless it's fried," confides Sherry Fletcher from Highland, Illinois. "But this recipe is so simple and good that it's become a favorite! It's also low in fat and packed with vitamin-rich veggies and Italian flavor."
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a large nonstick skillet coated with cooking spray, saute the zucchini, onion and oregano in oil for 5 minutes or until onion is tender. , Sprinkle the fillets with salt and pepper; place over zucchini mixture. Sprinkle with tomato. Reduce heat; cover and simmer for 10 minutes or until fish flakes easily with a fork. Sprinkle with cheese; cover and let stand for 2 minutes or until cheese is melted.
Nutrition Facts : Calories 167 calories, Fat 7g fat (2g saturated fat), Cholesterol 31mg cholesterol, Sodium 290mg sodium, Carbohydrate 5g carbohydrate (3g sugars, Fiber 2g fiber), Protein 21g protein. Diabetic Exchanges
BAKED ORANGE ROUGHY ITALIAN-STYLE
The flavor of this delicate fish is enhanced with Italian-style seasonings that are sure to please even the pickiest eater. Quick, easy, and simply delicious.
Provided by TKFraz
Categories World Cuisine Recipes European Italian
Time 30m
Yield 4
Number Of Ingredients 8
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Coat a medium baking dish with non-stick cooking spray.
- In a shallow bowl, mix bread crumbs, Parmesan cheese, Romano cheese, garlic powder, and salt.
- Brush both sides of orange roughy fillets with butter, and dredge in the bread crumb mixture. Arrange fillets in a single layer in the prepared baking dish, and sprinkle with parsley.
- Bake in preheated oven 10 to 15 minutes, or until the fish flakes easily with a fork.
Nutrition Facts : Calories 241.6 calories, Carbohydrate 5.4 g, Cholesterol 104.7 mg, Fat 14.4 g, Fiber 0.3 g, Protein 21.9 g, SaturatedFat 8.4 g, Sodium 645 mg, Sugar 0.4 g
ORANGE ROUGHY à LA GREQUE
Categories Citrus Dairy Fish Herb Tomato Bake Low Fat Quick & Easy Yogurt Bon Appétit
Yield Serves 4
Number Of Ingredients 7
Steps:
- Preheat oven to 400°F. Line baking sheet with foil. Lightly grease foil.
- Combine first 6 ingredients in medium bowl. Season with pepper. Arrange fish on prepared baking sheet. Spread cheese topping over fish.
- Bake until fish is just cooked through, approximately 10 minutes.
More about "low fat orange roughy recipes"
ORANGE ROUGHY RECIPES - NEW YORK STEAK & SEAFOOD CO.
From newyorksteak.com
Estimated Reading Time 5 mins
- Oven-Fried Orange Roughy. 1 pound orange roughy, cut into 1 1/2 x 2-inch pieces. 3 tablespoons butter, melted. 2 tablespoons cornmeal. 2 tablespoons Italian-seasoned bread crumbs.
- Italian Baked Orange Roughy. 1/4 teaspoon garlic powder. 2 tablespoons grated Romano cheese. 2 tablespoons grated Parmesan cheese. 1/4 cup Italian seasoned bread crumbs.
- Citrus Orange Roughy. 1 pound orange roughy fillets. 1 tablespoon butter. 1 tablespoon minced garlic. 1/3 cup all-purpose flour. 2 tablespoons thinly sliced green onion.
- Garlic Parmesan Orange Roughy. 4 fillets orange roughy. Paprika. 1/4 pinch salt and 1/2 lemon. 1/4 cup prepared Dijon mustard mayonnaise blend.
- Lemon-Orange Orange Roughy. 4 fillets orange roughy. 1 lemon, juiced. 1 orange, juiced. 1 tablespoon olive oil. 1/2 teaspoon lemon pepper.
10 BEST HEALTHY BAKED ORANGE ROUGHY RECIPES | YUMMLY
BROILED ORANGE ROUGHY - LOW FAT AND SO HEALTHY - GLUTEN FREE …
From fooddiez.com
EASY BAKED ORANGE ROUGHY RECIPE - TASTING TABLE
From tastingtable.com
CRISPY ORANGE ROUGHY RECIPE - FOOD NEWS
From foodnewsnews.com
LOW CARB ORANGE ROUGHY RECIPES | SPARKRECIPES
From recipes.sparkpeople.com
LOW FAT BAKED ORANGE ROUGHY - RECIPE | COOKS.COM
From cooks.com
10 BEST HEALTHY BAKED ORANGE ROUGHY RECIPES | YUMMLY
From yummly.com
12 ORANGE ROUGHY RECIPES - 40 APRONS
From 40aprons.com
20 ORANGE ROUGHY RECIPES TO MAKE FOR AN EASY FISH DINNER
From coastalwandering.com
BROILED ORANGE ROUGHY LOW FAT AND SO HEALTHY RECIPE - WEBETUTORIAL
From webetutorial.com
IT'S CALLED ORANGE ROUGHY, BUT I MAKE IT WITH LEMON
From rebeccammendations.com
ORANGE ROUGHY WITH LEMON AND THYME - MAYO CLINIC
From mayoclinic.org
HOW TO COOK ORANGE ROUGHY - COOKING TOM
From cookingtom.com
ORANGE ROUGHY MEUNIERE - CLASSIC FRENCH SAUCE | GIANGI'S KITCHEN
From giangiskitchen.com
BROILED ORANGE ROUGHY - LOW FAT AND SO HEALTHY! - GLUTEN FREE …
From fooddiez.com
BAKED ORANGE ROUGHY (LOW-FAT) - RECIPE | COOKS.COM
From cooks.com
LIME AND HERB ORANGE ROUGHY - (BEST RECIPE EVER)
From 100krecipes.com
SPICE-SEARED ORANGE ROUGHY - DIPLOMATICKITCHEN
From diplomatickitchen.com
EASY GRILLED ORANGE ROUGHY RECIPE - MASHED.COM
From mashed.com
ORANGE ROUGHY RECIPE
From crecipe.com
RECIPE FOR ORANGE ROUGHY FISH FILLET (PAN FRIED, BAKED, OR BROILED!)
From summeryule.com
ORANGE ROUGHY RECIPES | SPARKRECIPES
From recipes.sparkpeople.com
ORANGE ROUGHY RECIPE: LIGHT, FRESH YET FLAVOURFUL. A SUMMER-Y MEAL
From onchees.com
LEMON-PEPPER BAKED ORANGE ROUGHY RECIPE - LIFEMADEDELICIOUS.CA
From lifemadedelicious.ca
BREADED ORANGE ROUGHY RECIPE. A SAVORY AND EASY RECIPE
From giangiskitchen.com
ORANGE ROUGHY LOW FAT - PINTEREST.COM
From pinterest.com
ORANGE ROUGHY - NUTRITIONAL BENEFITS & HEALTHY RECIPES | HOW TO …
From howtocure.com
ORANGE ROUGHY RECIPES: [BAKED] - RECIPEARCADE
From recipearcade.com
ORANGE ROUGHY MARINADE BEST RECIPES
From wiki-recipes.info
CITRUS ORANGE ROUGHY | BETTER HOMES & GARDENS - BHG.COM
From bhg.com
CITRUS POACHED ORANGE ROUGHY RECIPES
From recipes.servegame.org
PAN FRIED ORANGE ROUGHY WITH FRESH GREENS | 1 EIGHTY KITCHEN
From 1eightykitchen.com
WHAT TO SERVE WITH ORANGE ROUGHY: 17 EASY SIDE DISHES
From happymuncher.com
27 BEST ORANGE ROUGHY IDEAS | SEAFOOD RECIPES, FISH RECIPES
From pinterest.ca
BLACKENED ORANGE ROUGHY RECIPE - THE TOP MEAL
From thetopmeal.com
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love