Orange Roughy with Mustard Sauce

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  • Makes: 4 servings
  • Prep: 15 mins
  • Chill: 1 hr
  • Broil: 4 mins to 6 mins

Orange Roughy with Mustard Sauce

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Directions

  1. Prepare Mustard Sauce. Cover and chill for 1 hour.
  2. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into 4 serving-size pieces. In a small bowl stir together curry powder and cooking oil; brush on both sides of fish.
  3. Coat the unheated rack of a broiler pan with cooking spray. Place fish on the prepared rack. Broil about 4 inches from the heat for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork.
  4. Serve the fish with the Mustard Sauce. Garnish with fresh ginger. Makes 4 servings.

Mustard Sauce

Directions

  1. In a small bowl stir together plain fat-free yogurt, lime juice, and Dijon-style mustard.
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Nutrition Facts (Orange Roughy with Mustard Sauce)

  • Per serving:
  • 129 kcal ,
  • 5 g fat
  • (1 g sat. fat ,
  • 1 g polyunsaturated fat ,
  • 2 g monounsaturated fat ),
  • 23 mg chol. ,
  • 102 mg sodium ,
  • 3 g carb. ,
  • 1 g fiber ,
  • 1 g sugar ,
  • 18 g pro.
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