Orange Roughy With Red Peppers
|Orange roughy fillets/Lean fish fillets||1 Pound|
|Onion||1 Small, cut into thin slices|
|Red bell peppers/Green bell peppers||2 , cut into julienne strips|
|Snipped fresh thyme/1 teaspoon dried thyme leaves||1 Tablespoon|
If fish fillets are large, cut into 4 serving pieces.
Layer onion and bell peppers in rectangular microwavable dish, 12 x 7 1/2 X 2 inches; sprinkle with half the thyme and half of the pepper.
Cover with vented plastic wrap and microwave on high 2 minutes.
Arrange fish, thickest parts to outside edges, on bell peppers; sprinkle with remaining thyme and pepper.
Cover 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.
Serving size: Complete recipe
Calories 464 Calories from Fat 46
% Daily Value*
Total Fat 5 g8%
Saturated Fat 0.19 g0.95%
Trans Fat 0 g
Cholesterol 80 mg26.7%
Sodium 307.4 mg12.8%
Total Carbohydrates 31 g10.4%
Dietary Fiber 9.5 g38.2%
Sugars 15.9 g
Protein 69 g137.5%
Vitamin A 172.6% Vitamin C 593.3%
Calcium 10.7% Iron 22%
*Based on a 2000 Calorie diet