Baked Orange Roughy with Spicy Plum Sauce


  • 1 pound (16 ounces) orange roughy fillets
  • 1 teaspoon paprika
  • 1 bay leaf
  • 1 clove garlic, crushed
  • 1 apple, peeled, cored, and cubed
  • 1 teaspoon grated fresh ginger
  • 1 small red or Spanish onion, chopped
  • 1 teaspoon olive oil
  • ¼ cup Plum Sauce
  • ¼ teaspoon Chinese five spice powder
  • 1 teaspoon frozen unsweetened apple juice concentrate
  • ½ teaspoon Bragg's Liquid Aminos
  • ¼ teaspoon blackstrap molasses
  • 1⅓ cups cooked brown rice
  1. Preheat oven to 400°F. Treat baking dish with nonstick spray.

  2. Rinse orange roughy and pat dry between paper towels. Rub both sides of fish with paprika; set in prepared dish.

  3. In covered microwave-safe bowl, mix bay leaf, garlic, apple, ginger, and onion in oil; microwave on high 3 minutes, or until apple is tender and onion is transparent. Stir; discard bay leaf and top fillets with mixture. Bake uncovered 15–18 minutes, or until fish is opaque.

  4. While fish bakes, add plum sauce to microwave-safe bowl. Add five spice, apple juice concentrate, Liquid Aminos, and molasses. Microwave on high 30 seconds; stir, add a little water if needed to thin mixture, and microwave another 15 seconds.

  5. Cover until ready to serve. If necessary, bring back to temperature by microwaving mixture another 15 seconds just prior to serving.

  6. To serve, equally divide cooked rice among 4 serving plates. Top each with an equal amount of baked fish and plum sauce, drizzling sauce atop fish.

PER SERVING: Calories: 221 | Protein: 19g | Carbohydrates: 31g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 23mg Sodium: 101mg | Fiber: 2g | PCF Ratio: 34-56-11 | Exchange Approx.: 2 Very-Lean Meats, 1 Fruit, 1 Starch

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