Dress up delicately flavored orange roughy with distinctive fresh tarragon and a shower of fresh vegetables.
tablespoons olive or vegetable oil
carrots, cut into julienne strips (1 1/2x1/4x1/4 inch)
zucchini, cut into julienne strips (1 1/2x1/4x1/4 inch)
small red bell pepper, cut into thin strips
cup sliced red onion
(6-oz.) orange roughy fillets
teaspoons chopped fresh tarragon or 1 1/2 teaspoons dried tarragon leaves
tablespoons butter or margarine, chilled
Heat oven to 400°F. Heat oil in medium skillet over medium-high heat until hot. Add carrots, zucchini, bell pepper and onion; cook and stir 2 to 3 minutes or until vegetables are crisp-tender.
Arrange orange roughy fillets in ungreased 13x9-inch (3-quart) glass baking dish. If desired, sprinkle each fillet with salt and pepper. Top each with 1/4 of vegetable mixture, tarragon and butter.
Bake at 400°F. for 15 to 20 minutes or until fish flakes easily with fork.
Healthy experts suggest enjoying fish two or three times a week. Fish contains essential oils that may help prevent heat disease
The olive oil in this recipe also contains heart-healthy fats.
NUTRITION INFORMATION PER SERVING
Serving Size: 1/4 of Recipe
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
Exchanges:1 Vegetable; 4 1/2 Very Lean Meat; 2 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.