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Obesity Discussion · 01-24-06, 09:16 PM

Orange roughy with lemon and thyme
Dietitian's tip: One serving of this broiled orange roughy has less than 100 calories and 1 gram of fat. To make it a meal, add steamed fresh green beans, roasted red potatoes, whole-wheat rolls and lime sherbet.

SERVES 2
Ingredients
2 orange roughy fillets, each 4 ounces
1 lemon, cut into 4 wedges
1 teaspoon fresh thyme, chopped

Directions
Preheat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a baking dish with cooking spray.

Place the fish in the prepared baking dish. Squeeze the juice from 2 lemon wedges over each fillet. Sprinkle with thyme.

Broil (grill) until the fish is opaque throughout when tested with a tip of a knife, about 8 to 10 minutes. Remove from the oven. Serve immediately.

Nutritional Analysis(per serving)Serving size: 1 fillet
Calories 90 Cholesterol 23 mg
Protein 17 g Sodium 73 mg
Carbohydrate 6 g Fiber 0 g
Total fat 1 g Potassium 420 mg
Saturated fat trace Calcium 68 mg
Monounsaturated fat 0.5 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Protein and dairy 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Meat and meat substitutes 3

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Meats, poultry and fish 1

http://www.mayoclinic.com/health/hea...ecipes/NU00524

01-24-06, 09:16 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,800 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Orange roughy with lemon and thyme Orange roughy with lemon and thyme Dietitian's tip: One serving of this broiled orange roughy has less than 100 calories and 1 gram of fat. To make it a meal, add steamed fresh green beans, roasted red potatoes, whole-wheat rolls and lime sherbet. SERVES 2 Ingredients 2 orange roughy fillets, each 4 ounces 1 lemon, cut into 4 wedges 1 teaspoon fresh thyme, chopped Directions Preheat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a baking dish with cooking spray. Place the fish in the prepared baking dish. Squeeze the juice from 2 lemon wedges over each fillet. Sprinkle with thyme. Broil (grill) until the fish is opaque throughout when tested with a tip of a knife, about 8 to 10 minutes. Remove from the oven. Serve immediately. Nutritional Analysis(per serving)Serving size: 1 fillet Calories 90 Cholesterol 23 mg Protein 17 g Sodium 73 mg Carbohydrate 6 g Fiber 0 g Total fat 1 g Potassium 420 mg Saturated fat trace Calcium 68 mg Monounsaturated fat 0.5 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Protein and dairy 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Meat and meat substitutes 3 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Meats, poultry and fish 1 http://www.mayoclinic.com/health/hea...ecipes/NU00524 __________________