Broiled Orange Roughy Parmesan

  • Serves: 4; 3 ounces fish per serving
  • Cooking Time: 7 - 10 minutes


Description

A Parmesan and sour cream topping—ready in minutes—adds richness to mild orange roughy.

Ingredients

Cooking spray
1/3 cup low-fat sour cream
2 tablespoons shredded or grated Parmesan cheese
1 1/2 teaspoons fresh lemon juice
1/2 teaspoon garlic powder
1/2 teaspoon dried basil, crumbled
1/4 teaspoon onion powder
1/8 teaspoon pepper
1/8 teaspoon salt
4 orange roughy or other mild white fish fillets (about 4 ounces each), rinsed and patted dry

Cooking Instructions

Preheat the broiler. Lightly spray a baking sheet with cooking spray.

Meanwhile, in a small bowl, stir together the ingredients except the fish. Set aside.

Place the fish on the baking sheet. Broil 2 to 3 inches from the heat for 3 minutes on each side. Remove from the oven. Spread the sour cream mixture over the top and sides of each fillet. Broil for 30 seconds to 1 minute, or until the topping is browned and the fish flakes easily when tested with a fork.
 



Nutritional Analysis
Per serving
Calories Per Serving
123
Total Fat
3.0 g
Saturated Fat
1.0 g
Trans Fat
0.0 g
Polyunsaturated Fat
0.0 g
Monounsaturated Fat
1.0 g
Cholesterol
73 mg
Carbohydrates
3 g
Fiber
0 g
Sugar
2 g
Protein
20 g

Dietary Exchanges


3 very lean meat



This recipe is brought to you by the American Heart Association's Patient Education program.  Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at heart.org/recipes.