Orange Roughy : Banister Nutrition

Orange Roughy

2 TLB. dry bread crumbs
1 tsp. dried parsley flakes
1 tsp.dried thyme
1/4 tsp. garlic powder
1/4 tsp. pepper
1/8 tsp. salt
4 orange roughy fillets ( 6 oz. each)
1 TLB. margarine
1/4 cup white wine or low-sodium chicken broth
1 TLB. low sodium soy sauce
1 TLB chopped onion

Combine bread crumbs, parsley flakes, dried thyme, garlic powder, pepper, and salt. Sprinkle this seasoning mix over each side of fish. Coat nonstick skillet with cooking spray. Cook fillets in margarine over medium heat for 5 minutes. Turn, stir in the wine or broth, soy sauce and onion. Cook 4-6 minutes longer or until fish flakes easily with a fork.

Makes 4 servings.

Nutrition Information: 1 serving
175 calories	4 gm fat
4 gm carb