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Mediterranean Orange Roughy

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

Ingredients

  • 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

Nutrition 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

How to Make It

  1. Preheat oven to 450°.

  2. 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).

  3. 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.