QualityHealth Network
We apologize if you're having problems printing your favorite recipe in Internet Explorer 6.0. Please try printing from another browser, or simply copy and paste the text into a Word document and print from there.
Recipe: Orange Roughy in Orange Sauce
Servings: 4
Preparation Time: 10 min.
Cooking Time: 15 min.
 
Ingredients:
  • 1 Tbs. olive oil
  • 1-1/2 Lbs. orange roughy fillets
  • 1/4 cup orange juice
  • 2 Tbs. lemon juice
  • 3/4 tsp. cornstarch
  • 4-1/2 tsp. water
  • 1 Tbs. orange marmalade
  • 1 Tbs. lemon zest
This Recipe is considered:
Low Sodium
Cooking Directions:
Preheat oven to 400° F. Place oil in a non-reactive baking dish. Arrange fish fillets in dish. Drizzle with orange and lemon juice. Season with pepper to taste. Marinate 10-15 minutes, turning once. Bake fish 12-15 minutes or until fish flakes easily. Transfer fish fillets to a platter, cover and keep warm. Pour juice from baking dish into a heavy saucepan. In a small bowl dissolve cornstarch in water. Stir into fish juices. Add orange marmalade and lemon zest. Stir over medium high heat 3-4 minutes or until sauce thickens. Serve sauce over fish.
 
Per Serving: calories 224, fat 5.2g, calories from fat 21%, protein 35.0g, cholesterol 62.9mg, dietary fiber 0.2g

Nutrients Exchanges
Calories 224 Milk Exchanges 0.0
Protein 35.0g Vegetable Exchanges 0.0
Carbohydrates 6.3g Fruit Exchanges 0.2
Dietary Fiber 0.2g Bread Exchanges 0.0
Sugar 5.1g Other Carbohydrates/Sugar Exchanges 0.2
Fat Total 5.2g Lean Meat Exchanges 0.0
Saturated Fat 1.0g Very Lean Meat/Protein Exchanges 5.1
Mono-unsaturated Fat 3.0g Fat Exchanges 0.7
Poly-unsaturated Fat 1.2g
% Calories from Fat 21%    
Cholesterol 62.9mg
Sodium 112.2mg
Vitamins Minerals
Vitamin A 54.6IU Calcium 60.7mg
Thiamin (B1) 1.0mg Copper 0.7mg
Riboflavin (B2) 0.6mg Iron 0.4mg
Niacin (B3) 0.6mg Magnesium 57.0mg
Vitamin B6 0.8mg Manganese 0.3mg
Vitamin B12 5.1mcg Phosphorus 340.5mg
Vitamin C 16.2mg Potassium 754.0mg
Vitamin E 1.9IU Selenium 65.2mcg
Folate 16.2mcg Sodium 112.2mg
Pantothenic Acid 1.3mg Zinc 0.8mg