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Broiled Orange Roughy w/Sun-Dried Tomatoes -- Serves 4
1 cp diced tomatoes
1/4 cp defatted chicken broth
4 dry-pack sun-dried tomatoes chopped
2 tsp minced garlic
1/4 cp chopped fresh parsley
1 tsp prepared pesto
4 orange roughy fillets
1 tsp extra virgin olive oil
Preheat the broiler for 10+ mins depending upon your oven. In a 10" skillet combine the tomatoes, broth, sun-dried tomatoes and garlic; bring to a boil over medium-high heat. Cook and stir for 3 mins. Add the parsley and pesto; stir well and remove from the heat.
Place the orange roughy fillets on a nonstick broiler pan (I generally line the pan with tinfoil and spray it with Pam for easy clean-up). Sprinkle with the oil, salt and pepper. Broil for 3-5 mins or until the fish is lightly browned and flakes easily when lightly pressed with a fork. Spoon the sauce over each portion before serving.
Prep time: 10 mins
Cook time: 8 mins
Per serving: 129 cals; 2.9g fat; .7g dietary fiber; 22mg cholesterol 249mg sodium.
Orange-Sweet Potato Puree -- Serves 4
4 lrg sweet potatoes or garnet yams, cooked and cooled
Juice of 1 medium orange
1/2 tsp grated orange rind
1 tsp grated lemon rind
1 tsp grated fresh ginger
Pinch of ground nutmeg
2-3 tbl maple syrup
Preheat the oven to 350 degrees. Peel the sweet potatoes or yams; place them in a blender or food processor with the orange juice, orange rind, lemon rind, ginger, nutmeg and 2 tbl of the maple syrup. Puree. Add more maple syrup to taste, if desired. Spoon into a lightly oiled 8" X 8" casserole dish; bake for 15 mins or until hot.
Prep time: 10 mins
Cook time: 15 mins
Chef's note: The puree can be spooned into halved, hollowed-out orange shells after baking for an elegant presentation.
Per serving: 149 cals; .2g fat; 3.6g dietary fiber; no cholesterol; 13mg sodium.
1 cp diced tomatoes
1/4 cp defatted chicken broth
4 dry-pack sun-dried tomatoes chopped
2 tsp minced garlic
1/4 cp chopped fresh parsley
1 tsp prepared pesto
4 orange roughy fillets
1 tsp extra virgin olive oil
Preheat the broiler for 10+ mins depending upon your oven. In a 10" skillet combine the tomatoes, broth, sun-dried tomatoes and garlic; bring to a boil over medium-high heat. Cook and stir for 3 mins. Add the parsley and pesto; stir well and remove from the heat.
Place the orange roughy fillets on a nonstick broiler pan (I generally line the pan with tinfoil and spray it with Pam for easy clean-up). Sprinkle with the oil, salt and pepper. Broil for 3-5 mins or until the fish is lightly browned and flakes easily when lightly pressed with a fork. Spoon the sauce over each portion before serving.
Prep time: 10 mins
Cook time: 8 mins
Per serving: 129 cals; 2.9g fat; .7g dietary fiber; 22mg cholesterol 249mg sodium.
Orange-Sweet Potato Puree -- Serves 4
4 lrg sweet potatoes or garnet yams, cooked and cooled
Juice of 1 medium orange
1/2 tsp grated orange rind
1 tsp grated lemon rind
1 tsp grated fresh ginger
Pinch of ground nutmeg
2-3 tbl maple syrup
Preheat the oven to 350 degrees. Peel the sweet potatoes or yams; place them in a blender or food processor with the orange juice, orange rind, lemon rind, ginger, nutmeg and 2 tbl of the maple syrup. Puree. Add more maple syrup to taste, if desired. Spoon into a lightly oiled 8" X 8" casserole dish; bake for 15 mins or until hot.
Prep time: 10 mins
Cook time: 15 mins
Chef's note: The puree can be spooned into halved, hollowed-out orange shells after baking for an elegant presentation.
Per serving: 149 cals; .2g fat; 3.6g dietary fiber; no cholesterol; 13mg sodium.