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Orange Roughy Vera Cruz

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Orange Roughy Vera Cruz
  • Prep Time 15 min
  • Total Time 40 min
  • Servings 4
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Not usually fond of fish? This dish partners the well-liked orange roughy with Mexican flavors sure to please. From Prevention® Healthy Cooking.

Ingredients

4
orange roughy or red snapper fillets (5 oz each)
1
tablespoon lime juice
1
teaspoon dried oregano, crushed
1
tablespoon olive oil
1
medium onion, chopped
1
clove garlic, finely chopped
1
can (14.5 oz) fire roasted diced tomatoes with green chilies, undrained
12
pimiento-stuffed olives, coarsely chopped
2
tablespoons chopped fresh parsley

Directions

  • 1 Heat oven to 350°F. Coat 9-inch square baking dish with cooking spray. Place fillets in baking dish. Sprinkle with lime juice and oregano.
  • 2 In medium skillet, heat oil over medium heat. Add onion and garlic; cook, stirring occasionally, 5 minutes or until onion is soft. Add tomatoes, olives and parsley. Cook, stirring occasionally, 5 minutes or until slightly thickened. Spoon tomato mixture over fillets. Cover tightly with aluminum foil.
  • 3 Bake 15 minutes or until fish flakes easily with fork.
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Tips  

Fish is a lean protein source that supplies amino acids, building blocks for protein. Amino acids provide structure to the body in skin, cell membranes and muscles.

Stop Dieting and Lose Weight from Prevention® (2003) p. 227

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
220
(
Calories from Fat
60
)
Daily Value
Total Fat
7g
11%
(
Saturated Fat
1g
6%
,
Trans Fat
0g
)
Cholesterol
80mg
26%
Sodium
610mg
25%
Potassium
730mg
21%
Total Carbohydrate
9g
3%
(
Dietary Fiber
3g
11%
,
Sugars
5g
)
Protein
30g
Daily Value*:
Vitamin A
10%
10%
Vitamin C
10%
10%
Calcium
8%
8%
Iron
6%
6%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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