Lemon Soy Roughy Recipes

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LEMON-ORANGE ORANGE ROUGHY



Lemon-Orange Orange Roughy image

Orange roughy fillets with a citrus twist. Very quick to prepare.

Provided by Brian Ehrler

Categories     Seafood     Fish

Time 20m

Yield 4

Number Of Ingredients 5

1 tablespoon olive oil
4 (4 ounce) fillets orange roughy
1 orange, juiced
1 lemon, juiced
½ teaspoon lemon pepper

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

LEMON-SOY ROUGHY



Lemon-Soy Roughy image

I enjoy fish very much, and I especially like it fried. But my doctor has said it's a no-no! So this is a very tasty way to prepare fish without adding lots or extra fat and calories. -Anne Powers of Munford, Alabama

Provided by Taste of Home

Categories     Dinner

Time 20m

Yield 4 servings.

Number Of Ingredients 6

1/4 cup lemon juice
1/4 cup reduced-sodium soy sauce
1 tablespoon sugar
1/2 teaspoon ground ginger
4 orange roughy fillets (6 ounces each)
1/2 teaspoon salt-free lemon-pepper seasoning

Steps:

  • In a large resealable plastic bag, combine the lemon juice, soy sauce, sugar and ginger; add fish. Seal bag and turn to coat; refrigerate for 30 minutes., Drain and discard marinade. Arrange the fillets in a 15x10x1-in. baking pan coated with cooking spray; sprinkle with lemon-pepper. Bake, uncovered, at 350° for 12-15 minutes or until fish flakes easily with a fork.

Nutrition Facts : Calories 124 calories, Fat 1g fat (0 saturated fat), Cholesterol 34mg cholesterol, Sodium 258mg sodium, Carbohydrate 1g carbohydrate (0 sugars, Fiber 0 fiber), Protein 25g protein. Diabetic Exchanges

BROILED ORANGE ROUGHY



Broiled Orange Roughy image

Based on a recipe from Taste of Home's Low-Carb Recipes. The intro states, "The fillets are flaky, moist and mildly flavored. They can be broiled in the oven, but I often cook them on our outdoor grill instead to cut down on kitchen cleanup."

Provided by mersaydees

Categories     Orange Roughy

Time 25m

Yield 4 serving(s)

Number Of Ingredients 6

1 1/2 lbs fresh orange roughy (can also use red snapper or haddock fillets) or 1 1/2 lbs frozen orange roughy, thawed (can also use red snapper or haddock fillets)
1 teaspoon garlic powder
1/4 cup butter, melted
1/4 cup lemon juice
1/4 cup soy sauce
paprika

Steps:

  • Lay fillets in a shallow dish; sprinkle garlic powder over.
  • In small bowl, mix together butter, lemon juice and soy sauce; pour over fish and turn.
  • Marinate for 10 minutes. Drain and discard marinade.
  • Arrange fillets on broiler pan. Broil 3-4 inches from heat for 10 minutes or until fish flakes easily with a fork, turning once.
  • Sprinkle with paprika and serve.

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