Orange Roughy in Orange-Mint Yogurt Sauce

Contributed By: chelseamarie
Adapted from Cooking for the Heart

Fish for dinner is one way to have a really quick and tasty meal. Don't forget the romaine on this one, it really makes a nice salad.

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Total Preparation Time: Less than 15 minutes
Ingredients: Fish
Actual Cooking Time: Less than 15 minutes
Number of Servings: 6
Nutrition Content: Low Calorie
Low Fat
Low Sodium
Meal Type: Entree

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Ingredients

1 1/2 pounds Orange roughy fillets
1 tsp Olive oil
1 tsp Minced garlic
1/2 tsp Minced ginger root
1 (8oz) carton plain nonfat yogurt
1 tsp Grated orange peel
1 tsp Minced fresh mint leaves
White or black pepper
2 Heads romaine lettuce, chopped

Preparation

Pre-heat oven on Med-high broil

1. Stir together yogurt, orange peel, and mint leaves. Season to taste with pepper.

2. Rinse fish, then pat dry.

3. Brush fish with oil and sprinkle with garlic and ginger.

4. Broil 3 to 4 inches from heat source for about 5 minutes or until fish flakes when tested with a fork.

5. Arrange lettuce on plate, top with fish, and drizzle yogurt sauce on top.

Cook's Notes

Nutrition Information

Calories: 125 ; Total Fat: 2g ; Protein: 21g ; Calcium: 80mg ; Sodium: 110mg ; Fiber: 2g

Recipe Comments

Commented by: kaneymac

this turned out pretty good, although if you're not a fan of ginger, i'd back that off quite a bit or all of it... i added a lil sea salt too just to make it a lil more oceany... this recipe reminds me of my years growing up in micronesia :) also... Orange Roughy is considered vulnerable to exploitation. It's slow growing and late to mature, resulting in very low resilience. This makes them extremely vulnerable to overfishing. Instead, use flounder or sole, halibut or tilapia as substitutes.