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Tarragon Fish and Vegetables

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  • Prep 35 min
  • Total 0 min
  • Servings 4
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Dress up delicately flavored orange roughy with distinctive fresh tarragon and a shower of fresh vegetables.
By Betty Crocker Kitchens
Updated May 13, 2010
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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

Steps

  • 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.

Tips from the Betty Crocker Kitchens

  • tip 1
    Healthy experts suggest enjoying fish two or three times a week. Fish contains essential oils that may help prevent heat disease
  • tip 2
    The olive oil in this recipe also contains heart-healthy fats.

Nutrition

305 Calories, 15g Total Fat, 35g Protein, 7g Total Carbohydrate, 4g Sugars

Nutrition Facts

Serving Size: 1/4 of Recipe
Calories
305
Calories from Fat
135
Total Fat
15g
23%
Saturated Fat
5g
25%
Cholesterol
110mg
37%
Sodium
200mg
8%
Total Carbohydrate
7g
2%
Dietary Fiber
2g
8%
Sugars
4g
Protein
35g
% Daily Value*:
Vitamin A
100%
100%
Vitamin C
34%
34%
Calcium
4%
4%
Iron
6%
6%
Exchanges:
1 Vegetable; 4 1/2 Very Lean Meat; 2 1/2 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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