Recipe Details

Broiled Orange Roughy

Number of Servings: 4

Serving Size: 1 filet, 1/2 potato, 1 cup vegetables, 5 gingersnap cookies

Let's face it, who wants to cook on Friday night? (And it's time you had a break from pizza!) This meal comes together so fast - you won't even know you cooked!

Name: Amount:
(12 oz each) sweet potatoes or baking potatoes 2
head cauliflower 0.50
head broccoli 0.50
baby carrots 8
(4 oz each) fresh or frozen fish fillets (thin fillets of orange roughy) 4
lemon, quartered 1
dill weed or oregano

Scrub potatoes thoroughly and pierce each potato 3 or 4 times with a fork. Wrap in a damp paper towel and microwave on HIGH 8 minutes.


Clean vegetables and cut into pieces. Place in a steamer on top of the stove to cook for 8 to 10 minutes.


Turn broiler on. Position oven rack6-infrom heating element. Don't forget to leave oven door ajar. Place fresh or frozen fillets on broiling pan. (No need to defrost.)


Squeeze 1/4 of the lemon over each fillet. Add paprika and spices to taste.


Broil until cooked through, 8 to 12 minutes. Half way through cooking, turn filets over. Fish is done when it flakes easily with fork.

Nutritional Information (per serving)
Calories 282
Calories from Fat 4
Total Fat n/a
Saturated Fat 0g
Cholesterol 23mg
Sodium 184mg
Potassium n/a
Carbohydrates 45g
Dietary Fiber n/a
Sugars 13g
Protein 25g
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a
Folic Acid n/a
Dietary Exchange 2 Starch 2 Vegetable 2 Lean Meat