Tarragon Fish and Vegetables

Dress up delicately flavored orange roughy with distinctive fresh tarragon and a shower of fresh vegetables.

  • Prep Time 35 min
  • Total Time 0 min
  • Servings 4

Ingredients

2
tablespoons olive or vegetable oil
2
carrots, cut into julienne strips (1 1/2x1/4x1/4 inch)
1
zucchini, cut into julienne strips (1 1/2x1/4x1/4 inch)
1
small red bell pepper, cut into thin strips
1/2
cup sliced red onion
4
(6-oz.) orange roughy fillets
4
teaspoons chopped fresh tarragon or 1 1/2 teaspoons dried tarragon leaves
2
tablespoons butter or margarine, chilled
  • 1 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.
  • 2 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.
  • 3 Bake at 400°F. for 15 to 20 minutes or until fish flakes easily with fork.

Expert Tips

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

NUTRITION INFORMATION PER SERVING

Serving Size: 1/4 of Recipe
Calories
305
(
Calories from Fat
135),
% Daily Value
Total Fat
15g
15%
(Saturated Fat
5g,
5%
),
Cholesterol
110mg
110%;
Sodium
200mg
200%;
Total Carbohydrate
7g
7%
(Dietary Fiber
2g
2%
  Sugars
4g
4%
),
Protein
35g
35%
;
% Daily Value*:
Vitamin A
100%;
Vitamin C
34%;
Calcium
4%;
Iron
6%;
Exchanges:
1 Vegetable; 4 1/2 Very Lean Meat; 2 1/2 Fat;
Carbohydrate Choices:
1/2
*Percent Daily Values are based on a 2,000 calorie diet.