Broiled Orange Roughy Low Fat and So Healthy
Delight in the simplicity and healthiness of this Broiled Orange Roughy recipe, a low-fat seafood dish that’s bursting with fresh, zesty flavors. Perfect for weeknight dinners or a light, elegant meal, this recipe combines tender orange roughy fillets with a flavorful marinade of lemon juice, a hint of extra virgin olive oil, garlic powder, and a touch of paprika for smoky depth. Broiled to perfection in under 10 minutes, the fish turns out flaky and succulent, all while keeping this dish heart-healthy and low in calories. With its minimal prep time and vibrant seasonings, this dish shines as a quick, nutritious option that’s full of flavor. Serve it with a squeeze of fresh lemon for a citrusy finish and pair with your favorite vegetables or a light salad for a wholesome, well-rounded meal. Whether you're following a low-fat diet or just seeking healthier dinner ideas, this broiled orange roughy recipe will quickly become a go-to favorite!
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Recipe Information
Ingredients
- 4 pieces (4-6 oz each) orange roughy fillets
- 3 tablespoons lemon juice
- 1 teaspoon olive oil (extra virgin)
- 1 teaspoon garlic powder
- 0.5 teaspoon paprika
- 1 teaspoon dried parsley
- 0.25 teaspoon salt
- 0.25 teaspoon ground black pepper
- 1 spray non-stick cooking spray
- 4 pieces lemon wedges (optional, for serving)
Instructions
Preheat the broiler in your oven and position the rack about 6 inches below the heating element.
Line a baking sheet with aluminum foil and lightly spray it with non-stick cooking spray.
Rinse the orange roughy fillets under cold water and pat them dry with a paper towel.
In a small bowl, mix the lemon juice, olive oil, garlic powder, paprika, parsley, salt, and black pepper until well combined.
Brush both sides of the orange roughy fillets with the prepared mixture, ensuring an even coating.
Place the fillets on the prepared baking sheet.
Broil the fillets for 8-10 minutes or until the fish is opaque and flakes easily with a fork. Keep a close eye to avoid overcooking.
Remove the fillets from the oven and let them rest for 2 minutes.
Serve immediately with optional lemon wedges on the side for extra flavor.
Nutrition Facts
Calories |
440 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.2 g | 12% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 868 mg | 38% | |
| Total Carbohydrate | 11.9 g | 4% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 3.0 g | ||
| Protein | 77.4 g | 155% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 66 mg | 5% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 916 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
