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Categories: Fish and shellfish, Healthy eating, Main courses

Garlic-crusted roughy

Garlic-crusted roughy
Los Angeles Times

If he weren't an experienced chef, one might assume that Chad Robinson was, at heart, a practical joker. With a straight face, he's demonstrating how to make pizza and ravioli -- without using any pasta or dough. Instead, thin slices ... Read more

Total time: 20 minutes, plus 2 hours marinating | Serves 6
Note: From Chad Robinson at Sunfare.

Orange roughy

  • 2 pounds orange roughy filets
  • 1/4 teaspoon lemon pepper
  • 1/4 teaspoon onion powder
  • 1/3 cup chopped garlic, about 10 large cloves
  • 1/4 cup olive oil
  • 1/4 cup chopped parsley
  • 1 1/2 cups Goya sauce
  • Parsley sprigs, for garnish

Step 1Place the fish in a glass dish and sprinkle with the lemon pepper and onion powder. Cover and refrigerate, about 2 hours.

Step 2Cook the garlic in the oil in a skillet over low heat just until softened and very fragrant, 2 to 3 minutes. Drain the garlic, reserving the oil. Pat the garlic onto one side of the fish filets, then pat the parsley over the garlic.

Step 3Heat 1 tablespoon of the reserved oil in a skillet over medium-high heat. Add half of the fish, garlic side down. Cook until browned, about 1 to 1 1/2 minutes. Gently turn the fish, reduce the heat to medium and cook until opaque in the center, about 3 more minutes. Repeat with the remaining fish.

Step 4To serve, place a filet on each of 6 plates, garnish with parsley sprigs and serve with one-fourth cup sauce.

Goya sauce

  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 green bell pepper
  • 1/2 cup extra-virgin olive oil
  • 2 teaspoons lemon juice
  • 1 clove garlic
  • Salt

Step 1Roast the bell peppers over a gas flame, turning, until the skin chars, 5 to 10 minutes. (You also can place the peppers 6 inches beneath the broiler.) Place the peppers in a bowl, cover with plastic wrap and let stand 5 minutes. Peel, seed and chop.

Step 2Combine the peppers, oil, lemon juice, garlic and salt to taste in a blender until emulsified. Makes 2 1/4 cups (save the remainder for another use).

Each serving:
323 calories; 164 mg. sodium; 36 mg. cholesterol; 22 grams fat; 3 grams saturated fat; 5 grams carbohydrates; 27 grams protein; 0.85 gram fiber.
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