Fish are healthy additions to our menu as they provide the Omega 3 fatty acids that our bodies need to control cholestrol. Good choices are Salmon, trout and herring. Shellfish add an elegant and delicious twist on any menu.

Baked Orange Roughy


1 pound orange roughy fillets
1/4 cup lemon juice
1 teaspoon tarragon leaves
2 teaspoons dried mustard


Preheat oven to 400°

Lightly coat a large casserole dish with nonstick spray. Rinse the orange roughy fillets with cold water and place in the casserole. Squeeze enough lemon juice to equal 1/4 cup. Pour the lemon juice over fillets. Sprinkle dried mustard and tarragon leaves over fish. Bake at 400° for 25 minutes. Serves 4.

Per Serving: (Serving size - 2 1/2 to 3 ounce fish fillet)
Calories 84 Protein 17 g
Total Fat 1 g Carbohydrate 1 g
Saturated Fat 0 g Cholesterol 23 mg
Sodium 87 mg Fiber 0 g
Exchanges: 2 1/2 Very Lean Meat

Halibut Au Gratin


1 ½ - 2 lbs. Halibut Fillets or Pieces
1 Small Onion, peeled and sliced (Dried onion reconstituted works well also)
2/3 Cup butter or margarine
Juice from 1 lemon
1 Cup Sour Cream
1 Cup Grated Medium Sharp Cheddar Cheese.



Preheat oven to 350°.

Rinse halibut then place in an ovenproof dish. Sprinkle halibut with salt and pepper to taste. Separate onion into rings and place on top of fish. In a small saucepan melt the butter, stir in the sour cream and lemon until blended. Pour sauce over Halibut in baking dish. Sprinkle the cheese over the fish. Bake at 350° for 35 minutes.

Servings: 6 servings
Recipe Difficulty: Easy
Preparation Time: 15 Min.
Cooking Time: 35 Min.
Country: USA