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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Poached Orange Roughy with Lemon Sauce
 
Source: dLife

A delicate light and healthy white fish, seasoned with lemon, pepper and chives.

Rating:
Prep Time: 15 minutes
Cook Time: 20 minutes
Difficulty: EASY

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 235.6
Total Carbs 26.5 g
Dietary Fiber 3.8 g
Sugars 3 g
Total Fat 1.1 g
Saturated Fat 0 g
Unsaturated Fat 1 g
Potassium 266.3 mg
Protein 27.6 g
Sodium 368.5 mg
Dietary Exchanges
1 Starch, 1 Vegetable, 3 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
1 lb orange roughy fillet , about ½ inch thick (or red snapper)
1 lb Asparagus, fresh
14.5 floz chicken broth, low sodium
2 tsp fresh lemon peel , finely shredded
1 tsp black pepper
1 medium yellow bell peppers , cut into bite size strips
4 tsp Cornstarch
2 tbsp fresh chives , snipped
2 cup Couscous, cooked (or rice)


Directions
1 Thaw fish if frozen, and rinse. Cut the fish into four serving size portions, and set aside.
2 Snap off woody bases from asparagus, and discard. Cut the asparagus into two halves.
3 In a large skillet combine the lemon peel, black pepper, and 1 cup of the broth. Bring the broth to a boil and reduce heat.
4 Carefully add the asparagus and fish. Cover and cook over medium heat for 4 minutes, then add the yellow pepper.
5 Cover and cook for two minutes more, until the fish flakes easily with a fork. Remove fish and vegetables using a slotted spatula.
6 Reserve the liquid remaining in the skillet. Vegetables should be kept warm.
7 Stir together cornstarch and the remaining broth. Stir the cornstarch mixture into the liquid in the skillet.
8 Cook and stir the mixture until thick and bubbly. Cook stirring for two more minutes, adding in the chives.
9 Arrange the fish and vegetables on the couscous or rice, and top with the sauce mixture.


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Topic: 
Ok guys. I go through recipes and I get mind boggled. It seems that J's sugars soar after lunch as he is having a hard time finding things for lunch that are good for him...

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