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Baked Orange Roughy with Sautéed Vegetables (recipes)




Yield: Makes 2 servings



Ingredients:



2orange roughy fillets (about 4 ounces each)

2teaspoons olive oil

1medium carrot, cut into matchstick pieces

4medium mushrooms, sliced

1/3cup chopped onion

1/4cup chopped green or yellow bell pepper

1clove 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:







Serving Size:







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