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Orange Roughy with Warm Tomato Salad

Prep time 5 mins
Cook time 10 mins
Marinate time 30 mins
Yield 4 servings (serving size: 1 fillet and 1/2 cup tomato salad)
Broiling the fish and tomatoes together creates a delicious flavor combination. It's equally delicious when the fish is broiled separately and the tomato mixture is chilled and served alongside the fish as a simple salad.

Ingredients

  • 1/4 cup balsamic vinegar
  • 1/4 cup fat-free, less-sodium chicken broth
  • 1 tablespoon chopped fresh basil
  • 2 teaspoons olive oil
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon crushed red pepper
  • 1/2 teaspoon minced garlic
  • 4 (6-ounce) orange roughy fillets
  • 1 (1-pint) package grape tomatoes, halved (about 1 3/4 cups)
  • 2 tablespoons chopped green onions
  • 1 tablespoon chopped fresh parsley
  • Cooking spray

Nutrition Information

  • calories 168
  • fat 3.9 g
  • satfat 0.4 g
  • protein 26.1 g
  • carbohydrate 6.6 g
  • cholesterol 34 mg
  • iron 0.9 mg
  • sodium 189 mg
  • caloriesfromfat 21 %
  • fiber 1.1 g
  • calcium 64 mg

How to Make It

  1. Combine first 7 ingredients in a small bowl; stir with a whisk. Pour 1/2 of vinegar mixture into a large heavy-duty zip-top plastic bag; add fish. Seal bag, and marinate in refrigerator 30 minutes, turning bag occasionally.

  2. Combine tomato, green onions, and parsley in a large bowl. Stir remaining vinegar mixture into tomato mixture. Set aside.

  3. Preheat broiler.

  4. Remove fish from marinade; discard marinade. Place fish on a broiler pan coated with cooking spray. Using a slotted spoon, spoon tomato mixture evenly over fish, reserving vinegar mixture. Broil 10 minutes or until fish flakes easily when tested with a fork.

  5. Place fillets on individual serving plates; spoon 1 tablespoon reserved vinegar mixture over each fillet.

Oxmoor House Healthy Eating Collection