Roughy is a firm, flat fish that has a delicate flavor and cooks fast — ideal for a quick meal with a side of roasted vegetables. The tangy lime sauce will work well with flounder, cod and halibut, too.
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1 shallot, minced
1 garlic clove, minced
1/3 cup dry white wine
1/4 cup fat-free, reduced-sodium chicken broth
Juice of 1 large lime (about 1/4 cup)
1 teaspoon cornstarch dissolved in 1 tablespoon water
1 tablespoon finely chopped fresh flat-leaf parsley
1 tablespoon unbleached all-purpose flour
Freshly ground pepper
1/8 teaspoon kosher salt, optional
1 pound orange roughy fillets
Butter-flavored cooking spray
2 tablespoons slivered almonds, toasted
- Preheat the oven to 450°F.
- To make the sauce, heat the oil in a non-stick skillet over medium heat. Add the shallot and garlic, and sauté for about 3 minutes. Add the wine, broth and lime juice. Bring to a boil, and reduce by one-third. Stir in the cornstarch, and simmer until the sauce thickens. Add the parsley and set aside.
- Combine the flour, pepper and salt, if using. Sprinkle over the fillets and shake off any excess. Coat the fish with cooking spray, and place in a baking dish. Bake until the fish is opaque and flakes easily when tested with the tip of a knife (about 8 minutes, depending on thickness).
- Reheat the sauce. Place one-quarter of the fish on each of four plates, and drizzle with one-quarter of the sauce. Top with the almonds. Serve immediately.
Nutrition information (per serving)
Makes 4 servings
Calories: 210 (26% calories from fat)
Total fat: 6 g
Saturated fat: 1 g
Protein: 29 g
Carbohydrate: 6 g
Dietary fiber: 1 g
Cholesterol: 75 mg
Sodium: 150 mg
Potassium: 483 mg
—The Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).