Orange Roughy with a Vegetable Melange

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Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Orange Roughy with a Vegetable Melange calories by ingredient
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Fast. Easy. Yummy. Healthy! Fast. Easy. Yummy. Healthy!
Number of Servings: 4


    1 lg onion, thinly sliced
    1/2 gre pepper, seeded & sliced
    1/2 red pepper, seeded & sliced
    1 1/4 lbs orange roughy, flounder or cod, cut into 4 portions
    1/4 tsp white pepper
    1/2 tsp garlic powder
    2 Tb dry vermouth
    2 Tbl fresh orange juice
    8 mushrooms caps, thinly sliced
    8 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.

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