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Orange Roughy Vera Cruz

  • Prep 15 min
  • Total 40 min
  • Servings 4

Not usually fond of fish? This dish partners the well-liked orange roughy with Mexican flavors sure to please. From Prevention® Healthy Cooking. ...MORE+ LESS-

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

Steps

Hide Images
  • 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.

Expert 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 Facts

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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