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Recipe: Orange Roughy With Sauteed Vegetables
Similar Categories: Orange, Roughy, Sauteed, Vegetables
2 orange roughy fillets (about 4 ounces each)
2 teaspoons olive oil
1 medium carrot, cut into matchstick pieces
4 medium mushrooms, sliced
1/4 cup chopped onion
1/4 cup chopped green or yellow bell pepper
1 clove garlic, minced
Black pepper
Lemon wedges
1. Preheat oven to 350°F. Place fish fillets in shallow baking dish. Bake 15
minutes or until fish flakes easily when tested with fork.
2. Heat olive oil in small nonstick skillet over medium-high heat. Add
carrots; cook 3 minutes, stirring occasionally. Add mushrooms, onion, bell
pepper and garlic; cook and stir 2 minutes or until vegetables are
crisp-tender.
3,. Place fish on serving plates; top with vegetable mixture. Sprinkle with
black pepper. Serve with lemon wedges. Makes 2 servings
Note: To microwave fish, place fish in shallow microwavable dish. Microwave,
covered, on HIGH 2 minutes or until fish flakes easily when tested with
fork. To broil fish, place fish on rack of broiler pan. Broil 4 to 6 inches
from heat 4 minutes on each
side or until fish flakes easily when tested with fork.
Nutrients per Serving: 157 Calories (32% of calories from fat), 6g Total
Fat, 1 g Saturated Fat, 22mg Cholesterol, 84mg Sodium, 18g Protein, 10g
Carbohydrate, 3g Dietary Fiber
2 teaspoons olive oil
1 medium carrot, cut into matchstick pieces
4 medium mushrooms, sliced
1/4 cup chopped onion
1/4 cup chopped green or yellow bell pepper
1 clove garlic, minced
Black pepper
Lemon wedges
1. Preheat oven to 350°F. Place fish fillets in shallow baking dish. Bake 15
minutes or until fish flakes easily when tested with fork.
2. Heat olive oil in small nonstick skillet over medium-high heat. Add
carrots; cook 3 minutes, stirring occasionally. Add mushrooms, onion, bell
pepper and garlic; cook and stir 2 minutes or until vegetables are
crisp-tender.
3,. Place fish on serving plates; top with vegetable mixture. Sprinkle with
black pepper. Serve with lemon wedges. Makes 2 servings
Note: To microwave fish, place fish in shallow microwavable dish. Microwave,
covered, on HIGH 2 minutes or until fish flakes easily when tested with
fork. To broil fish, place fish on rack of broiler pan. Broil 4 to 6 inches
from heat 4 minutes on each
side or until fish flakes easily when tested with fork.
Nutrients per Serving: 157 Calories (32% of calories from fat), 6g Total
Fat, 1 g Saturated Fat, 22mg Cholesterol, 84mg Sodium, 18g Protein, 10g
Carbohydrate, 3g Dietary Fiber
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