Mediterranean Orange Roughy

Cooking Light
4 servings (serving size: 5 ounces fish and 1/3 cup onion topping)


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2 teaspoons olive oil
1 2/3 cups vertically sliced onion
1 cup chopped orange sections (about 3 oranges)
1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
8 pitted ripe olives, halved
1 garlic clove, minced
4 (6-ounce) orange roughy or other white fish fillets
1/3 cup fat-free, less-sodium chicken broth
1 teaspoon grated orange rind


Preheat oven to 450°.

Heat oil in a large nonstick skillet over medium-high heat. Add onion; cook 7 minutes or until lightly browned, stirring occasionally. Remove from heat. Stir in orange sections and next 5 ingredients (orange sections through garlic).

Arrange fillets in a single layer in a 13 x 9-inch baking dish. Combine broth and rind; pour over fish. Spoon onion mixture over fish. Bake at 450° for 15 minutes or until fish flakes easily when tested with a fork.

Created date

November 1998

Nutritional Information

Calories 190
Caloriesfromfat 21 %
Fat 4.5 g
Satfat 0.5 g
Monofat 3.1 g
Polyfat 0.4 g
Protein 26.4 g
Carbohydrate 10.6 g
Fiber 3.2 g
Cholesterol 34 mg
Iron 0.9 mg
Sodium 365 mg
Calcium 40 mg