Orange Roughy With Red Peppers
|Orange roughy fillets/Lean fish fillets||1 Pound|
|Olive oil/Vegetable oil||1 Teaspoon|
|Onion||1 Small, cut into thin slices|
|Bell peppers||2 , cut into julienne strips (Red Or Green)|
|Snipped thyme leaves/1 teaspoon dried thyme leaves||1 Tablespoon|
|Black pepper||1⁄4 Teaspoon|
If fish fillets are large, cut into 4 serving pieces.
Heat oil in 10 inch nonstick skillet.
Layer onion and bell peppers in skillet; sprinkle with half of the thyme and half of the black pepper.
Place fish over bell peppers and sprinkle with remaining thyme and black pepper.
Cover and cook over low heat 15 minutes.
Uncover and cook until fish flakes easily with fork, 10 to 15 minutes longer.
Microwave directions: Omit oil.
Layer onion and bell peppers in a rectangular microwave safe dish, sprinkle with half of the thyme and half of the black pepper.
Cover with vented plastic wrap and microwave on high (100%) 2 minutes.
Arrange fish, thickest parts to outside edges, on bell peppers; sprinkle with remaining thyme and black pepper.
Cover with vented plastic wrap and microwave 4 minutes; rotate dish 1/2 turn.
Microwave until fish flakes easily with fork, 3 to 5 minutes longer.
Let stand covered 3 minutes.
For extra-crisp bell peppers when cooking this dish in the microwave, omit the step of cooking the bell peppers before adding the fish.
Serving size: Complete recipe
Calories 492 Calories from Fat 88
% Daily Value*
Total Fat 10 g15.3%
Saturated Fat 1 g5%
Trans Fat 0 g
Cholesterol 80 mg26.7%
Sodium 295.9 mg12.3%
Total Carbohydrates 30 g10%
Dietary Fiber 9.6 g38.5%
Sugars 12.4 g
Protein 69 g137.8%
Vitamin A 36.6% Vitamin C 457.7%
Calcium 12.5% Iron 23.8%
*Based on a 2000 Calorie diet