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Baked Orange Roughy with Sautéed Vegetables
Makes 2 servings
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Ingredients
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2
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orange roughy fillets (about 4 ounces each)
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2
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teaspoons olive oil
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1
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medium carrot, cut into matchstick pieces
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4
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medium mushrooms, sliced
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1/3
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cup chopped onion
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1/4
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cup chopped green or yellow bell pepper
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1
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clove garlic, minced
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Black pepper
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Lemon wedges
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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.
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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.
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3. Place fish on serving plates; top with vegetable mixture. Sprinkle with black pepper. Serve with lemon wedges.
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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.
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Note
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.
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© Publications International, Ltd.
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Nutrients per Serving
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Calories
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157
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Calories from Fat
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32 %
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Total Fat
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6 g
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Saturated Fat
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1 g
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Cholesterol
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22 mg
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Carbohydrate
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10 g
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Fiber
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3 g
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Protein
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18 g
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Sodium
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84 mg
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Dietary exchanges
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1-1/2 Vegetable
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2 Meat
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