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Baked Orange Roughy with Sauteed Vegetables
Browse the recipe Baked Orange Roughy with Sauteed Vegetables
YIELD Makes 2 servings
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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:
- Preheat oven to 350°F. Place fish fillets in shallow baking dish. Bake 15 minutes or until fish flakes easily when tested with fork.
- 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.
- 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.
This recipe appears in:
Fish
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 |