Five-Flavor Fish

Preparation

1. Step 1

   Preheat the oven to 425°F. Heavily spray a 13 x 9 x 2-inch glass baking dish with olive oil spray.

   Step 2

   In a small bowl, stir together the remaining ingredients except the fish. Sprinkle on both sides of the fish, pressing gently so the mixture adheres. Put the fish in a single layer in the baking dish.

   Step 3

   Bake for 10 to 12 minutes, or until the fish flakes easily when tested with a fork.

2. Cook’s Tip on Orange Roughy

   Step 4

   Orange roughy is usually frozen, then sent to the grocery store and thawed. If you refreeze and rethaw it, the texture will be harmed.

3. nutrition information

   Step 5

   (Per Serving)

   Step 6

   Calories: 96

   Step 7

   Total Fat: 1.0g

   Step 8

   Saturated: 0.0g

   Step 9

   Trans: 0.0g

   Step 10

   Polyunsaturated: 0.0g

   Step 11

   Monounsaturated: 0.5g

   Step 12

   Cholesterol: 68mg

   Step 13

   Sodium: 66mg

   Step 14

   Carbohydrates: 1g

   Step 15

   Fiber: 0g

   Step 16

   Sugars: 0g

   Step 17

   Protein: 20g

   Step 18

   Dietary Exchanges

   Step 19

   3 Very Lean Meat