Wednesday, December 9, 2009

Broiled Orange Roughy

I felt like I needed some Omega 3 in my life so I wandered over to the store and bought some roughy. Whenever I cook it in a pan on the stovetop, it always tastes funny. I decided to broil this time and I found a pretty good recipe. It was a little bland... next time I think I will add some orange juice or rine to spice it up.

Nutrition Facts

Serving Size 1 (219g)

Recipe makes 4 servings

Calories 248
Calories from Fat 114 (46%)
Amount Per Serving %DV

Total Fat 12.7g 19%

Saturated Fat 7.3g 36%

Monounsaturated Fat 3.4g

Polyunsaturated Fat 0.6g

Trans Fat 0.0g
Cholesterol 132mg 44%
Sodium 1210mg 50%
Potassium 352mg 10%
Total Carbohydrate 2.8g 0%

Dietary Fiber 0.3g 1%

Sugars 0.9g
Protein 30.2g 60%
Vitamin A 476mcg 9%
Vitamin B6 0.2mg 7%
Vitamin B12 0.7mcg 11%
Vitamin C 7mg 11%
Vitamin E 0mcg 0%
Calcium 23mg 2%
Iron 2mg 12%

detailed view...

how is this calculated?

Broiled Orange Roughy Recipe #402524

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.”

25 min | 15 min prep


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

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