Low Fat Orange Roughy Recipes

BROILED ORANGE ROUGHY - LOW FAT AND SO HEALTHY!

Broiled Orange Roughy - Low Fat and so Healthy! image

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

Ingredients

6 orange roughy fillets
2 tablespoons white wine
1 teaspoon grated fresh ginger
1 tablespoon minced onion
1 garlic clove, minced
1/2 teaspoon lemon juice
1/2 teaspoon soy sauce
1/4 teaspoon crushed red pepper flakes
2 tablespoons toasted sesame seeds
parsley (to garnish)
lemon (to Garnish)

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.

HERBED ORANGE ROUGHY

Herbed Orange Roughy image

The simple seasonings in this recipe enhance the pleasant, mild flavor of orange roughy. It's a quick and easy way to prepare fish.-Sue Kroening, Mattoon, Illinois

Provided by Taste of Home

Categories Dinner

Time 20m

Yield 4 servings.

Number Of Ingredients 8

Ingredients

2 tablespoons lemon juice
1 tablespoon butter, melted
1/2 teaspoon dried thyme
1/2 teaspoon grated lemon zest
1/4 teaspoon salt
1/4 teaspoon paprika
1/8 teaspoon garlic powder
4 orange roughy, red snapper, catfish or trout fillets (6 ounces each)

Steps:

In a small shallow bowl, combine the first seven ingredients; dip fillets on both sides in lemon mixture. , Lightly oil the grill rack. Grill, covered, over medium-hot heat or broil 4 in,. from the heat for 5-10 minutes or until fish flakes easily with a fork.

Nutrition Facts : Calories 87 calories, Fat 5g fat (2g saturated fat), Cholesterol 33mg cholesterol, Sodium 192mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 9g protein.

ORANGE ROUGHY à LA GREQUE

Orange Roughy à la Greque image

Categories Citrus Dairy Fish Herb Tomato Bake Low Fat Quick & Easy Yogurt Bon Appétit

Yield Serves 4

Number Of Ingredients 7

Ingredients

4 ounces feta cheese, crumbled (about 3/4 crumbled)
1/4 cup plain low-fat yogurt
1/4 cup finely chopped red onion
3 tablespoons drained capers
2 small plum tomatoes, seeded, chopped
2 teaspoons grated lemon peel
4 6-ounce 1/2-inch-thick orange roughy fillets

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.

GARLIC PARMESAN ORANGE ROUGHY

Garlic Parmesan Orange Roughy image

This is a quick, flavorful dish that looks gourmet. The spread works well with other mild white fish. Serve with your favorite vegetable and couscous for an easy weeknight meal.

Provided by chibi chef

Categories Seafood Fish

Time 20m

Yield 4

Number Of Ingredients 8

Ingredients

4 (4 ounce) fillets orange roughy
½ lemon
½ cup grated Parmesan cheese
¼ cup butter, softened
¼ cup prepared Dijon mustard mayonnaise blend
1 large clove garlic, pressed
¼ pinch salt
paprika

Steps:

Preheat the oven's broiler and set the oven rack about 6 inches from the heat source.
Place the orange roughy filets on the broiler pan and squeeze the lemon over the top of the fish. Broil the filets in the preheated oven for about 6 to 8 minutes.
Combine parmesan, butter, dijionnaise, garlic, and salt in a small bowl. Remove the fish from the oven and spread the cheese mixture on top of the filets. Sprinkle with paprika. Broil until the topping is lightly browned and the fish flakes easily with a fork, about 3 minutes.

Nutrition Facts : Calories 253.4 calories, Carbohydrate 3.5 g, Cholesterol 110.1 mg, Fat 16.3 g, Fiber 0.8 g, Protein 24.3 g, SaturatedFat 9.1 g, Sodium 357.7 mg, Sugar 0.1 g

EASY BAKED ORANGE ROUGHY

Easy Baked Orange Roughy image

This is the first thing my husband cooked for me back when we were dating. Very simple but really delicious. I was hooked.

Provided by ratherbeswimmin

Categories Orange Roughy

Time 30m

Yield 4 serving(s)

Number Of Ingredients 5

Ingredients

1 1/4 lbs orange roughy fillets
1 teaspoon seasoning salt (or to taste)
pepper
paprika
3 tablespoons butter or 3 tablespoons margarine, melted

Steps:

Put fish fillets in a greased 11x7 inch baking dish.
Sprinkle with seasoned salt, pepper, and paprika.
Drizzle with melted butter.
Cover and bake at 400 degrees for 15 to 20 minutes or until fish flakes easily.

LOW-FAT ORANGE ROUGHY

Low-Fat Orange Roughy image

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

Ingredients

2/3 cup vermouth or 2/3 cup rice wine
1/2 cup low sodium soy sauce
1/8 cup sesame oil
1/2 cup green onion, finely chopped
2 teaspoons ginger, freshly grated
2 teaspoons garlic, finely chopped
4 orange roughy fillets

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

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