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Orange Roughy Vera Cruz

Orange Roughy Vera Cruz
Recipe Tip
Fabulous Fish
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.
Source
Stop Dieting and Lose Weight from Prevention® (2003) p. 227

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Not usually fond of fish? This dish partners the well-liked orange roughy with Mexican flavors sure to please. From Prevention Healthy Cooking.
Prep Time:15 min
Start to Finish:40 min
makes:4 servings
4orange roughy or red snapper fillets (5 oz each)
1tablespoon lime juice
1teaspoon dried oregano, crushed
1tablespoon olive oil
1medium onion, chopped
1clove garlic, finely chopped
1can (14.5 oz) Muir Glen® organic fire roasted diced tomatoes with green chilies, undrained
12pimiento-stuffed olives, coarsely chopped
2tablespoons 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.
Nutritional Information
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 Other Carbohydrate; 1 Vegetable; 4 Very Lean Meat; 1 Fat Carbohydrate Choices: 1/2 
*Percent Daily Values are based on a 2,000 calorie diet.
©Copyright 2009, Rodale, Inc.
 
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Cooking Time May Vary
Good recipe! I had to cook it a little longer than the recipe indicated, but it turned out really well.
Posted at 9:40 AM on October 29 2008 by CountDrakeula
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