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Orange Roughy Vera Cruz

Not usually fond of fish? This dish partners the well-liked orange roughy with Mexican flavors sure to please. From Prevention Healthy Cooking.

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Orange Roughy Vera Cruz
  • PREP TIME

    15 Min

  • TOTAL TIME

    40 Min

  • SERVINGS

    4

 

4
orange roughy or red snapper fillets (5 oz each)
1
tablespoon lime juice
1
teaspoon dried oregano, crushed
1
tablespoon olive oil
1
medium onion, chopped
1
clove garlic, finely chopped
1
can (14.5 oz) Muir Glen® organic fire roasted diced tomatoes with green chilies, undrained
12
pimiento-stuffed olives, coarsely chopped
2
tablespoons chopped fresh parsley
  • 1 Heat oven to 350°F. Coat 9-inch square baking dish with cooking spray. Place fillets in baking dish. Sprinkle with lime juice and oregano.
  • 2 In medium skillet, heat oil over medium heat. Add onion and garlic; cook, stirring occasionally, 5 minutes or until onion is soft. Add tomatoes, olives and parsley. Cook, stirring occasionally, 5 minutes or until slightly thickened. Spoon tomato mixture over fillets. Cover tightly with aluminum foil.
  • 3 Bake 15 minutes or until fish flakes easily with fork.

Expert Tips

Fish is a lean protein source that supplies amino acids, building blocks for protein. Amino acids provide structure to the body in skin, cell membranes and muscles.

Stop Dieting and Lose Weight from Prevention® (2003) p. 227

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Nutrition Information:

Nutrition Information:

1 Serving (1 Serving)
  • Calories 220
    • (Calories from Fat 60),
  • Total Fat 7g
    • (Saturated Fat 1g,
    • Trans Fat 0g),
  • Cholesterol 80mg;
  • Sodium 610mg;
  • Total Carbohydrate 9g
    • (Dietary Fiber 3g,
    • Sugars 5g),
  • Protein 30g;
Percent Daily Value*:
  • Vitamin A 10 %;
  • Vitamin C 10 %;
  • Calcium 8 %;
  • Iron 6 %;
Exchanges:
  • 0 Starch;
  • 0 Fruit;
  • 0 Other Carbohydrate;
  • 0 Skim Milk;
  • 0 Low-Fat Milk;
  • 0 Milk;
  • 1 Vegetable;
  • 4 Very Lean Meat;
  • 0 Lean Meat;
  • 0 High-Fat Meat;
  • 1 Fat;
Carbohydrate Choices:
  • 1/2;
*Percent Daily Values are based on a 2,000 calorie diet.
©Copyright 2009, Rodale, Inc.

Review & Comments

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Posted 10/29/2008 9:40:03 AM REPORT ABUSE CountDrakeula said:
Rating:
Good recipe! I had to cook it a little longer than the recipe indicated, but it turned out really well.
1 - 1 of 1 Reviews View All
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