Orange Roughy
 

 

  Servings:   12 Servings Per Box
 
  Description:   Orange Roughy filets from New Zealand. A white flaky fish that is great for the kids as well for it's mild, non fishy taste.
 
  Nutritional Info:   Portion Size: 3oz.
Calories: 59
Fat (g): 0.6
Cholesterol (mg): 17
Sodium (mg): 54
Carbohydrates (g): 0
Protein (g): 12.5
 
  Serving Suggestion:  

Cooking Instructions:
Baking: Season fish and brush with butter and cook in preheated oven at 350 for 20 min. Fish should flake when done.
Broiling: Broil fish for 10 to 12 minutes 3 to 4 from heat in preheated broiler.
Steaming: Pour liquid spices (white wine, water) and herbs over fish. Cover and bring to a boil. Steam fish over medium heat for 12 to 14 min.

Herb Crusted Orange Roughy:

INGREDIENTS:
cup orange juice
4 filets of orange roughy
1 tablespoon coarsely ground black pepperSunflower oil or olive oil
Grated zest (rind) of 2 oranges Dash dried tarragon, crushed

INSTRUCTIONS:
Preheat oven to 325. Pour orange juice into a shallow baking dish long enough to hold the fish. Brush fish lightly with oil and place in baking dish.
In a bowl, combine tarragon, pepper and grated orange zest. Sprinkle mixture on top of fish, patting it lightly to form a thin crust. Bake for 20 to 25 min, until fish flakes easily when tested with a fork.
With a long metal spatula, remove fish carefully to a serving dish. Serves 4.

Nutrition Guide
Nutritional Values presented are intended to be used only as a guide. The information was compiled from manufactures and available food manuals. It is important to note that these values may be changed by the manufacturers without notice, and that the actual food value varies depending upon the size of the portion consumed.

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