Orange Roughy with a Vegetable Melange
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 lg onion, thinly sliced1/2 gre pepper, seeded & sliced1/2 red pepper, seeded & sliced1 1/4 lbs orange roughy, flounder or cod, cut into 4 portions1/4 tsp white pepper1/2 tsp garlic powder2 Tb dry vermouth2 Tbl fresh orange juice8 mushrooms caps, thinly sliced8 slices dehydrated tomatoes, or 4 cherry tomatoes, halved
Serves 4 (4 oz cooked fish = 1 serving)
Place sliced onion in a 9-inch baking dish coated with non-stick cooking spray. Cover & microwave on high for 2 minutes.
Add green & red pepper slices. Cover & microwave on high for 1 minute.
Season fish with white pepper and garlic powder and arrange fish over the onions, moving the pepper slices to top fish.
Pour vermouth and orange juice over the fish; add sliced mushrooms and tomatoes.
Cover and microwave on high for 4 minutes or until fish flakes with a fork.
Number of Servings: 4
Recipe submitted by SparkPeople user LESLIE64.
Place sliced onion in a 9-inch baking dish coated with non-stick cooking spray. Cover & microwave on high for 2 minutes.
Add green & red pepper slices. Cover & microwave on high for 1 minute.
Season fish with white pepper and garlic powder and arrange fish over the onions, moving the pepper slices to top fish.
Pour vermouth and orange juice over the fish; add sliced mushrooms and tomatoes.
Cover and microwave on high for 4 minutes or until fish flakes with a fork.
Number of Servings: 4
Recipe submitted by SparkPeople user LESLIE64.
Nutritional Info Amount Per Serving
- Calories: 176.6
- Total Fat: 1.7 g
- Cholesterol: 36.8 mg
- Sodium: 201.9 mg
- Total Carbs: 11.2 g
- Dietary Fiber: 2.4 g
- Protein: 29.0 g
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