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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

Spicy Orange Roughy
  
Source: dLife

Orange roughy fillet with jerk seasoning and cayenne pepper.

Rating:
Prep Time: 5 minutes
Cook Time: 10 minutes
Difficulty: EASY
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Nutrition Facts

Makes 1 servings
Serving Size: 1 each
Amount Per Serving
Calories 140.4
Total Carbs 0.1 g
Dietary Fiber 0.1 g
Sugars 0 g
Total Fat 5.6 g
Saturated Fat 0.7 g
Unsaturated Fat 4.9 g
Potassium 219.3 mg
Protein 21.1 g
Sodium 372.7 mg
Dietary Exchanges
1 Fat, 3 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
0.25 lb orange roughy fillet (1 small fillet)
1 tsp caribbean jerk seasoning , or more to taste
0.12 tsp ground cayenne (red pepper) , or more to taste
1 tsp extra virgin olive oil


Directions
1 Place the orange roughy on a sheet of waxed paper. Sprinkle one side evenly with half of the jerk seasoning followed by half of the cayenne.
2 Put a medium nonstick skillet over medium heat. Add the oil.
3 Heat for about 30 seconds, or until hot. Place the orange roughy, seasoned side down, in the pan.
4 Sprinkle the remaining seasonings over the top. Cook for 3 to 4 minutes per side, or until the orange roughy flakes easily. Serve immediately.


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Topic:  Lunches
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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