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Smothered Orange Roughy

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.

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( 5 Ratings)

5 Ratings

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Member Reviews ( 3 )

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Prep Time 15 min
Total Time 45 min
Servings 2

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

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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.

EXPERT TIPS

Expert 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.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 135
Calories from Fat: 20 ),

% Daily Value

Total Fat: 2 g; 2 %
(Saturated Fat 0g, 0% ),
Cholesterol: 60 mg; 60 %;
Sodium: 250 mg; 250 %;
Total Carbohydrate: 8 g; 8 %
(Dietary Fiber 2 g 2 % ),
Protein: 23 g; 23 %

% Daily Value*:

Vitamin A: 10%;
Vitamin C: 34%;
Calcium: 2%;
Iron: 4%;

Exchanges:

1 Vegetable; 3 Very Lean Meat;

*Percent Daily Values are based on a 2,000 calorie diet.

REVIEWS & COMMENTS

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1 - 3 of 3 Reviews View All

Posted 2/26/2007 10:12:36 AM REPORT ABUSE Rebecca in OH said:

Rating:

This dish was amazing simple to prepare. I used season salt and added mushrooms; the parchment paper was the key to the flakiness of the fish. Superb tasting, I would recommend this and will use this recipe again and again. Enjoy!

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