Departments: The Hungry Heart/Surf & Turf
This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2009 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at heart.org/recipes.
Flavorful sauces and creative seasonings make these fish and meat dishes healthy and delectable — so dig in!
Serves 4; 3 ounces fish per serving
A Parmesan and sour cream topping — ready in minutes — adds richness to mild orange roughy.
⅓ cup low-fat sour cream
2 tablespoons shredded or grated Parmesan cheese
1½ teaspoons fresh lemon juice
½ teaspoon garlic powder
½ teaspoon dried basil, crumbled
¼ teaspoon onion powder
⅛ teaspoon pepper
⅛ teaspoon salt
4 orange roughy or other mild white fish fillets (about 4 ounces each), rinsed and patted dry
Preheat the broiler. Lightly spray a baking sheet with cooking spray.
Meanwhile, in a small bowl, stir together the ingredients except the fish. Set aside.
Place the fish on the baking sheet. Broil 2 to 3 inches from the heat for 3 minutes on each side. Remove from the oven. Spread the sour cream mixture over the top and sides of each fillet. Broil for 30 seconds to 1 minute, or until the topping is browned and the fish flakes easily when tested with a fork.
Total Fat 3.0g
Saturated Fat 1.0g
Trans Fat 0.0g
Polyunsaturated Fat 0.0g
Monounsaturated Fat 1.0g
3 very lean meat
© 2010 American Heart Association, Inc.