Orange Roughy in White Wine with Veggies
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
For fish:2 tbsp. Whole Wheat Flour1 tbsp Lemon zest pinch cayenne8 oz. Orange Roughy (use any white fish), 2 filets1 tbsp. Olive OilMrs. Dash Garlic & Herb (or other) Seasoning Blend For veggies:1 tbsp. Olive Oil1 small Bell Pepper, any color you like, sliced thin 1 Shallot, minced2 cups fresh baby spinachpinch of saltFor pan sauce:2 oz. White Wine (cooking wine is fine)Lemon Juice from one lemon, seeds removed 1 tbsp jarred capers, (minced or whole)black pepper to taste1 cup cooked grain (rice, cous cous, quinoa, polenta)
In a shallow bowl or gallon zipper baggie, combine flour, lemon zest and cayenne. Be sure fish filets are free from bones, and dry on the surface (pat with paper towel.) Dredge fish in flour mixture, just to get them dusted lightly.
Heat skillet on high with 1 tbsp. olive oil. When oil is hot, place fish in skillet. Sprinkle up side of fish with Mrs, Dash. After a minute or two, flip fish and sear for another minute. Lower heat and continue to cook about 4-5 minutes, until cooked through, turning once half way through. Remove from skillet, set aside and keep warm.
Return skillet to burner on high heat. Add 1 tbsp. olive oil. When oil is hot, add sliced bell pepper and shallot. Stir often to keep from burning for 2-3 minutes. Lower heat, add spinach, tossing lightly to combine. Sprinkle with salt. Cook for 1 more minute. Remove veggies from skillet and set aside.
Turn heat back to high, add wine and allow to bubble and deglaze pan, about a minute. Lower heat, add lemon juice and capers. Cook and stir about 2-3 minutes until reduced. Add fresh ground black pepper to taste. This makes a pan sauce, just enough to drizzle over your filets for added flavor.
Assemble each dish by placing 1/2 the veggies over 1/2 a cup of cooked rice, quinoa cous cous, or polenta. Place one fish filet on top and drizzle pan sauce around the plate or over the fish.
Serving Size: 2 dinner sized servings
Heat skillet on high with 1 tbsp. olive oil. When oil is hot, place fish in skillet. Sprinkle up side of fish with Mrs, Dash. After a minute or two, flip fish and sear for another minute. Lower heat and continue to cook about 4-5 minutes, until cooked through, turning once half way through. Remove from skillet, set aside and keep warm.
Return skillet to burner on high heat. Add 1 tbsp. olive oil. When oil is hot, add sliced bell pepper and shallot. Stir often to keep from burning for 2-3 minutes. Lower heat, add spinach, tossing lightly to combine. Sprinkle with salt. Cook for 1 more minute. Remove veggies from skillet and set aside.
Turn heat back to high, add wine and allow to bubble and deglaze pan, about a minute. Lower heat, add lemon juice and capers. Cook and stir about 2-3 minutes until reduced. Add fresh ground black pepper to taste. This makes a pan sauce, just enough to drizzle over your filets for added flavor.
Assemble each dish by placing 1/2 the veggies over 1/2 a cup of cooked rice, quinoa cous cous, or polenta. Place one fish filet on top and drizzle pan sauce around the plate or over the fish.
Serving Size: 2 dinner sized servings
Nutritional Info Amount Per Serving
- Calories: 377.2
- Total Fat: 14.9 g
- Cholesterol: 29.5 mg
- Sodium: 264.7 mg
- Total Carbs: 29.6 g
- Dietary Fiber: 3.8 g
- Protein: 26.8 g