Orange Roughy In Citrus Sauce(Low-Fat)
A light, flavorful dish featuring tender orange roughy in a tangy citrus sauce, perfect for health-conscious diners who enjoy bright, fresh flavors with a hint of dill.
Ingredients
Instructions
- Place fish in a non-metal baking dish.
- Combine frozen orange juice concentrate, lemon juice, dried dill weed, paprika, minced parsley, water, 3 tablespoons orange marmalade, and cornstarch.
- Mix to dissolve the orange juice concentrate.
- Reserve 1/2 cup of the mixture for the sauce.
- Pour the remaining mixture over the fish.
- Cover the fish and marinate in the refrigerator for at least 45 minutes, turning at least once.
Tips & Substitutions
For a lighter sauce, consider substituting fresh orange juice for the concentrate. If you're out of dill weed, fresh thyme or tarragon can work as great alternatives. To enhance flavor, try adding a splash of white wine to the marinade. Always ensure the fish is fully coated for optimal taste. Avoid overcooking the fish to maintain its tender texture.
Serving Suggestions
This dish pairs beautifully with steamed vegetables or a fresh salad for a light meal. Consider serving it over a bed of quinoa or brown rice to complement the citrus flavors. A chilled glass of white wine or Summer Cider Punch would enhance the dining experience. For a heartier option, serve with Potato Salad or alongside grilled asparagus.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to two days. To reheat, gently warm the fish in a covered dish in the oven at 350°F for about 10-15 minutes, or until heated through. Microwaving is also an option but be careful not to dry it out.
Nutrition & Diet Analysis (per serving)
Each serving of Orange Roughy In Citrus Sauce(Low-Fat) contains roughly 192 calories, with 12g protein, 38g carbohydrates, and 3g fat. It is an excellent source of iron (108% of the Daily Value), vitamin C (64% of the Daily Value), and potassium (51% of the Daily Value). It also contributes 14g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of fish for this recipe?
Yes, you can substitute orange roughy with other mild white fish like tilapia or cod. Just ensure the cooking time is adjusted based on the thickness of the fish fillets to prevent overcooking.
How do I know when the fish is done cooking?
The fish is done when it flakes easily with a fork and is opaque in the center. For best results, use a food thermometer; the internal temperature should reach 145°F.
Can I prepare the marinade in advance?
Absolutely! You can prepare the marinade up to a day in advance. Just store it in the refrigerator and add it to the fish when you're ready to cook. This allows the flavors to meld beautifully.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).