Thursday, March 8, 2012

Roasted Garlic Orange Roughy

Ok, you know me, use what I have - so tried this recipe with cod.  Results - definite keeper!  Oh, and that 40 minute prep time, the garlic is doing all the work (roasting), not you.

Serves - 4  /  Serving Size - 1 fillet
Preparation Time:  40 minutes
Cooking Time: 20 minutes

Cooking spray
Garlic head (the entire bulb)
1-1/2 tsp olive oil (reserve 1 tsp)
4 4-oz orange rough fillets
Dash paprika
1/4 tsp ground black pepper
1/2 tsp salt (optional)

1.  Preheat oven 375ºF.  Coat a baking dish with cooking spray.

2.  Cut the top off a whole head of garlic.  Place cut side up on a medium piece of foil.  Drizzle 1/2 tsp olive oil on the garlic head.  Fold foil up on all sides; seal.  Bake on the oven rack for 40 minutes.  [Roasting the cloves in the casing ensures maximum flavor!]

3.  Remove garlic from foil and squeeze roasted garlic cloves out of husk into a small bowl.  Add 1 tsp olive oil and blend well.

4.  Place fish on baking dish coated with cooking spray.  Spread roasted garlic evenly over each fillet.  Sprinkle each fillet evenly with Parmesan cheese and season with paprika, pepper and salt (optional).

5.  Bake for 20 minutes.

Exchanges/Choices:  1 vegetable  /  4 lean meat
Calories - 190                        Sodium - 130mg
   Calories from Fat - 45         Total Carbs - 5g   w/net carbs - 5g
Total Fat - 5g                             Dietary Fiber - 0g
   Saturated Fat - 1.4g                 Sugar - 0g
   Trans Fat - 0g                       Protein - 30g
Cholesterol - 100mg

Source: The Healthy Carb Diabetes Cookbook by Chef Jennifer Bucko, MCFE & Lara Rondinelli, RD, LDN, CDE


  • I think you could use cod, whitefish, snapper and yes, even orange roughy with this recipe.
  • First time roasting garlic.  Talk about easy, as well as a fragrant aroma throughout the house (that is, as long as you like garlic).  And as for removing the cloves, it is as easy as the recipe says - you just squeeze the bulb and out they come.
  • Ok, I mixed the parmesan cheese, paprika, pepper and a very small amount of salt together.  It's all going on the fish so why not make it easier?
  • Because my fish was still partially frozen, it took about 10 minutes longer in the cooking time.
  • As for the potatoes:  I placed the cut halves on foil, drizzled a little olive oil, rosemary, dill & coarse salt on them.  Sealed the foil, put them in the oven the same time I put the garlic in and voilà, they were ready the same time the fish was done.

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