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Baked Orange Roughy with Sauteed Vegetables


Yield

Makes 2 servings

Ingredients

2 orange roughy fillets (about 4 ounces each)
2 teaspoons olive oil
1 medium carrot, cut into matchstick pieces
4 medium mushrooms, sliced
1/3 cup chopped onion
1/4 cup chopped green or yellow bell pepper
1 clove garlic, minced
Black pepper
Lemon wedges

Preparation

  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.

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.

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.

Nutritional Information

Fiber 3 g
Carbohydrate 10 g
Cholesterol 22 mg
Saturated Fat 1 g
Total Fat 6 g
Calories from Fat 32 %
Calories 157
Protein 18 g
Sodium 84 mg

Dietary Exchange

Meat 2
Vegetable 1-1/2

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