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Smothered Orange Roughy

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Smothered Orange Roughy
  • Prep Time 15 min
  • Total Time 45 min
  • Servings 2
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Half the fun of cooking food in a pouch is opening it at the table! Take the packets to the table, and open for a tasty treat.

Ingredients

1/2
pound orange roughy fillet
1/2
cup lemon juice
1
teaspoon walnut, avocado or vegetable oil
1 1/2
teaspoons fresh marjoram leaves or 1/2 teaspoon dried marjoram leaves
1/8
teaspoon salt
2
medium roma (plum) tomatoes, chopped (3/4 cup)
1/2
bell pepper, cut into rings
1
small onion, sliced

Directions

  • 1 Place fish in shallow glass dish. Mix lemon juice and walnut oil; pour over fish. Cover and refrigerate at least 15 minutes but no longer than 1 hour.
  • 2 Heat oven to 375°F. Drain fish; discard marinade. Sprinkle fish with marjoram and salt. Place fish on 12- to 15-inch length of aluminum foil or parchment paper. Top with tomatoes, bell pepper and onion. Wrap fish in foil, sealing tightly. Place on cookie sheet.
  • 3 Bake about 15 minutes or until fish flakes easily with fork.
Tips  

Use red, yellow or orange bell peppers for a more colorful main dish.

Orange roughy is considered a mild-flavored, delicate fish. Flounder, sole, Alaskan pollock and walleye pike are other good options.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
135
(
Calories from Fat
20
)
Daily Value
Total Fat
2 g
(
Saturated Fat
0g
)
Cholesterol
60 mg
Sodium
250 mg
Potassium
550 mg
Total Carbohydrate
8 g
(
Dietary Fiber
2 g
)
Protein
23 g
Daily Value*:
Vitamin A
10%
10%
Vitamin C
34%
34%
Calcium
2%
2%
Iron
4%
4%
Exchanges:
1 Vegetable; 3 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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