What is your current setup where you are getting the 200ms lag? Are you connecting from the TV to some outboard speakers? You're not saying the TV speakers, themselves, are audio-delayed, are you?
If your TV is the only audio source (whether it's the built-in Roku or whatever else you're watching on it), you'll probably have to connect via HDMI-ARC. Otherwise, the TV would need an HDMI-OUT (doubtful) to connect to the AVR.
Also note that you're not going to get Dolby Digital PLUS (DD+) over optical. Optical just doesn't have the bandwidth for DD+ Some TVs will transcode DD+ to standard DD over optical out, but I wouldn't count on it. DD+ is the format used by Netflix, Amazon and others. You'd be stuck with regular stereo going the optical route from the TV to an AVR.
What is your issue with HDMI-ARC? I use it without any issues at all on my setup. I've got a Roku Premiere+, Apple TV, Chromecast, BluRay and Cable Box all connected via HDMI to my AVR. Then, I use the HDMI-ARC port on the AVR to connect to the HDMI-ARC jack on the TV. Works perfectly. The audio is coming from the devices, themselves (not the TV), but I do get my TV audio this way, as well, if I use the TV's smart apps like Netflix or Youtube or whatever other app is built in that I want to listen to on the AVR. In your case, the "device" is your TV.