Health

Recipe: Lime-Roasted Orange Roughy Almandine

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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Ingredients

Lime sauce

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

Fish

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

Directions

  1. Preheat the oven to 450°F.
  2. 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.
  3. 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).
  4. 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).

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