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Smothered Orange Roughy

Smothered Orange Roughy
  • Prep 15 min
  • Total 45 min
  • Servings 2
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.
Updated September 21, 2005

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

Steps

  • 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.

  • 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 Facts

Serving Size: 1 Serving
Calories
135
Calories from Fat
20
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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