Orange Roughy | New Think Tank

Diet Nutritional Stats Grilled Orange Roughy with Lentil Salsa
Serving Size 324 g

Amount Per Serving
Calories 370	Calories from Fat 112
	% Daily Value
Total Fat 12.5g	19%
Saturated Fat 0.1g	1%
Cholesterol 0mg	0%
Sodium 8mg	0%
Total Carbohydrates 27.3g	9%
Dietary Fiber 12.6g	50%
Sugars 4.3g
Protein 34.1g

Vitamin A 31% Vitamin C 81% Iron 17% Calcium 3%

3/4 cup lentils, picked over
1 green bell pepper, chopped fine
1/2 cup finely chopped onion
2 tomatoes, chopped
1/4 cup chopped fresh coriander
3 tablespoons red-wine vinegar
four 6- to-8 ounce skinless orange roughy fillets

In a large saucepan of boiling water boil the lentils for 15 to 20 minutes, or until they are just tender, drain them in a sieve, and rinse them briefly under cold water. Drain the lentils well and in a bowl toss them with the bell pepper, the onion, the tomatoes, the coriander, the vinegar, and black pepper to taste.

Pat the fillets dry, season them with salt and pepper. Fry the fillets, in PAM, over moderately high heat for 4 to 5 minutes on each side, or until the just flake. Divide the salsa among 4 plates and top each serving with a fillet.

Diet Nutritional Stats Orange and Fennel Poached Orange Roughy
Serving Size 324 g

Amount Per Serving
Calories 262	Calories from Fat 108
	% Daily Value
Total Fat 12.1g	19%
Saturated Fat 0.0g	0%
Cholesterol 0mg	0%
Sodium 5mg	0%
Total Carbohydrates 5.9g	2%
Dietary Fiber 0.9g	4%
Sugars 2.9g
Protein 24.2g

Vitamin A 2% Vitamin C 40% Iron 2% Calcium 2%

1/4 cup fresh orange juice
1/4 cup dry white wine or orange juice
1 tablespoon white-wine vinegar
2 shallots, chopped fine
1/2 teaspoon fennel seeds
2 strips of orange zest, removed with a vegetable peeler
2/3 cup water
2 orange roughy fillets (about 1 pound)

In a skillet boil the orange juice, the wine, and the vinegar with the shallots, the fennel seeds, and the zest, shaking the skillet, until most of the liquid is evaporated. Add the water, bring the mixture to a boil, and in it poach the sole, covered, at a bare simmer for 10 minutes. Transfer the sole with a slotted spatula to 2 plates and keep it warm, covered. Boil the poaching liquid until it is reduced to about 1/3 cup, remove the skillet from the heat. Season the sauce with salt and pepper and pour it through a fine sieve over the sole.

Review: Wow. The fish is almost creamy when done. The orange juice and fennel combination really take this normally bland fish to the next level. Orange Roughy is the healthiest fish you can eat. Made this way, I’ll be eating healthy for a long time.