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Vegetable-Steamed Orange Roughy

Vegetable-Steamed Orange Roughy

Steaming fish over a bed of vegetables keeps the fish tender, moist, and infused with flavor.

Oxmoor House JANUARY 2005

  • Yield: 4 servings (serving size: 1 fillet and 1 cup vegetables)

Ingredients

  • 1 tablespoon olive oil
  • 1 cup green bell pepper strips (about 1 large)
  • 1 cup red bell pepper strips (about 1 large)
  • 1 cup chopped onion (about 1 large)
  • 3 garlic cloves, minced
  • 2 cups yellow squash, cut in half lengthwise and sliced (about 1 large)
  • 1/3 cup water
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon chopped fresh thyme, divided
  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon hot sauce
  • 4 (6-ounce) orange roughy fillets
  • 1/4 teaspoon black pepper

Preparation

1. Heat olive oil in a 2-inch-deep, straight-sided nonstick skillet or Dutch oven over medium-high heat. Add bell pepper strips, onion, and garlic; sauté 2 minutes. Add squash; sauté 2 minutes.

2. Reduce heat to medium; add water, lemon juice, 2 teaspoons thyme, 1/2 teaspoon salt, and hot sauce. Arrange fillets in a single layer over vegetable mixture; sprinkle fillets with 1 teaspoon thyme, 1/4 teaspoon salt, and black pepper. Cover, reduce heat, and simmer 12 minutes or until fish flakes easily when tested with a fork.

carbo rating: 9

Nutritional Information

Amount per serving
  • Calories: 161
  • Calories from fat: 0.0%
  • Fat: 4.7g
  • Saturated fat: 0.6g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 18.7g
  • Carbohydrate: 11.9g
  • Fiber: 3.1g
  • Cholesterol: 23mg
  • Iron: 2.2mg
  • Sodium: 518mg
  • Calcium: 40mg
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Vegetable-Steamed Orange Roughy recipe

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