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A vibrant fish with even brighter and bolder flavors
Roughy is a firm, flat fish that has a delicate flavor and cooks fast — ideal for a quick meal with a side of roasted vegetables. The tangy lime sauce will work well with flounder, cod and halibut, too.
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Lime sauce
1 shallot, minced
1 garlic clove, minced
1/3 cup dry white wine
1/4 cup fat-free, reduced-sodium chicken broth
Juice of 1 large lime (about 1/4 cup)
1 teaspoon cornstarch dissolved in 1 tablespoon water
1 tablespoon finely chopped fresh flat-leaf parsley
Fish
1 tablespoon unbleached all-purpose flour
Freshly ground pepper
1/8 teaspoon kosher salt, optional
1 pound orange roughy fillets
Butter-flavored cooking spray
2 tablespoons slivered almonds, toasted
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Makes 4 servings
Calories: 210 (26% calories from fat)
Total fat: 6 g
Saturated fat: 1 g
Protein: 29 g
Carbohydrate: 6 g
Dietary fiber: 1 g
Cholesterol: 75 mg
Sodium: 150 mg
Potassium: 483 mg
—The Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).
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