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HEART Insight:
doi: 10.1097/01.HEARTI.0000373314.84191.6f
Departments: The Hungry Heart/Surf & Turf

Broiled Orange Roughy Parmesan

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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

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Flavorful sauces and creative seasonings make these fish and meat dishes healthy and delectable — so dig in!

Serves 4; 3 ounces fish per serving

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A Parmesan and sour cream topping — ready in minutes — adds richness to mild orange roughy.


Cooking spray

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.

Nutrition Analysis

(per serving)

Calories 123

Total Fat 3.0g

Saturated Fat 1.0g

Trans Fat 0.0g

Polyunsaturated Fat 0.0g

Monounsaturated Fat 1.0g

Cholesterol 73mg

Sodium 214mg

Carbohydrates 3g

Fiber 0g

Sugars 2g

Protein 20g

Dietary Exchanges

3 very lean meat

© 2010 American Heart Association, Inc.