On Line Cookbook

Lemon Orange Roughy and Spicy Broccoli

Recipe Information
a very tasty fish dish that is low in calories, and quick to prepare

Jack Fox

Serves/Makes:2 or more

  • 1 lb (.5 kg). Orange Roughy or Tilapia (approximately 3 filets)
  • 3 large broccoli heads
  • 3 tbsp (45 ml). lemon juice
  • 1/4 tsp (1 ml). salt
  • 1/2 tsp (2 ml). coarse ground black pepper
  • 2 tbsp (30 ml). coarse chopped fresh parsley
  • 1 hot fresh red pepper, diced
  • 1 tbsp (15 ml). butter or margarine, melted
  • spray olive oil
  • 1 cup (225 ml) water
  • Preheat oven to 450 degrees (225 C.).
  • Prepare 8 inch X 11 inch baking dish by spraying a light coat of olive oil on bottom surface.
  • Thaw fish, and fold thin parts so that the fish is equal thickness, about 1/2 inch.
  • Lay fish in baking dish in one layer.
  • Mix lemon juice, salt, parsley, and pepper in a small bowl.
  • Spread mix over fish and set aside, momentarily.
  • Using a 4-quart saucepan and steamer strainer, add water to just below strainer level, and bring to boil.
  • At the same time, place fish in oven and cook for approximately 15 minutes, or until flaky and white.
  • Cut up broccoli into stem pieces (about 1 1/2 inch X 1/2 inch), and large bite-size florets.
  • Dice red pepper.
  • Add stem pieces and red pepper to steamer.
  • When stem pieces are almost il dente , add remaining broccoli.
  • Melt the butter.
  • When broccoli is done (not mushy), transfer to a large serving plate, and drizzle butter over it.
  • Lightly salt and pepper.
  • When fish is done, gently scoop out each filet, and set on top of the broccoli.
  • Pour remaining juices from the baking dish over the entire plate.
  • Garnish with fresh parsley.
Serves 2 or 3, and each serving is less than 250 calories. This is an excellent, and tasty diet meal that can be prepared in less than 1/2 hour.