Directions:
- Place the onion in an 11-in. x 7-in. microwave-safe dish coated with cooking spray. Top with orange roughy; sprinkle with salt and pepper. Combine 2 tablespoons lemon juice, 2 tablespoons butter and 1 teaspoon water; pour over fish. Cover and microwave on high for 4 minutes; drain.
- Combine the mustard and remaining lemon juice and water; spoon over fish. Sprinkle with bread crumbs. Drizzle with remaining butter. Cook, uncovered, on high for 2 minutes or until fish flakes easily with a fork. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 145.23 Kcal (608 kJ) | ||
| Calories from fat | 85.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.51g | 15% | |
|---|---|---|---|
| Cholesterol | 44.22mg | 15% | |
| Sodium | 315.74mg | 13% | |
| Potassium | 127.4mg | 3% | |
| Total Carbs | 8.02g | 3% | |
| Sugars | 1.65g | 7% | |
| Dietary Fiber | 0.87g | 3% | |
| Protein | 7.16g | 14% | |
| Vitamin C | 7.5mg | 12% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 0.8mg | 5% | |
| Calcium | 27.5mg | 3% | |
| Amount Per 100 g | |||
| Calories | 156.07 Kcal (653 kJ) | ||
| Calories from fat | 91.98 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.22g | 15% | |
|---|---|---|---|
| Cholesterol | 47.52mg | 15% | |
| Sodium | 339.31mg | 13% | |
| Potassium | 136.91mg | 3% | |
| Total Carbs | 8.62g | 3% | |
| Sugars | 1.77g | 7% | |
| Dietary Fiber | 0.94g | 3% | |
| Protein | 7.7g | 14% | |
| Vitamin C | 8mg | 12% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 0.9mg | 5% | |
| Calcium | 29.5mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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