Citrus-Marinated Orange Roughy with Corn Relish

Dairy Free
Health score
37%
Citrus-Marinated Orange Roughy with Corn Relish
45 min.
4
196kcal

Suggestions


If you're looking for a delicious and healthy way to enjoy fish, then this Citrus-Marinated Orange Roughy with Corn Relish is the perfect dish for you! Bursting with vibrant flavors, this meal is not only dairy-free but also incredibly satisfying, making it an excellent choice for lunch, dinner, or any occasion where you want to impress your family and friends.

The star of this recipe is the tender orange roughy, marinated in a zesty citrus blend that enhances its delicate flavor. The marinade infuses the fish with a refreshing tang that pairs beautifully with the sweetness of the corn relish. Speaking of relish, the combination of sautéed garlic, crisp sweet red pepper, and sliced green onions creates a colorful, flavorful topping that transforms the dish into a culinary masterpiece.

In just 45 minutes, you can create a restaurant-quality meal that’s also light on calories, making it ideal for those who are health-conscious. With only 196 calories per serving and a wonderful balance of protein, healthy fats, and carbs, this dish is perfect for anyone looking to maintain a nutritious diet without sacrificing taste. So why not treat yourself to this vibrant, flavorful meal? Your taste buds will thank you!

Ingredients

  • cups whole-kernel corn frozen thawed
  • clove garlic minced
  • cups green onions sliced
  • servings citrus marinade 
  • 16 ounce orange roughy fillets 
  • 0.3 teaspoon pepper 
  • cup bell pepper sweet red finely chopped
  • 0.3 teaspoon salt 
  • teaspoon vegetable oil 

Equipment

  • frying pan
  • oven
  • baking pan
  • broiler pan

Directions

  1. Place fillets in a 13- x 9- x 2-inch baking dish.
  2. Pour Citrus Marinade over fish. Cover and marinate in refrigerator 30 minutes.
  3. Remove fillets from marinade, discarding marinade. Coat fillets with cooking spray.
  4. Place fillets on rack coated with cooking spray; place rack in broiler pan. Broil 5 1/2 inches from heat (with electric oven door partially opened) 10 minutes or until fish flakes easily when tested with a fork.
  5. Coat a large nonstick skillet with cooking spray; add vegetable oil.
  6. Place over medium-high heat until hot.
  7. Add garlic, and saute 30 seconds.
  8. Add corn and red pepper; increase heat to high. Cook, stirring frequently, until corn is slightly tender and charred. Stir in green onions, salt, and pepper. Divide vegetable mixture among 4 individual dinner plates. Top each with a fillet.

Nutrition Facts

Calories196kcal
Protein43.82%
Fat13.96%
Carbs42.22%

Properties

Glycemic Index
31.5
Glycemic Load
2.07
Inflammation Score
-9
Nutrition Score
25.355652290842%

Flavonoids

Luteolin
0.23mg
Kaempferol
1.37mg
Myricetin
0.01mg
Quercetin
10.78mg

Nutrients percent of daily need

Calories:195.85kcal
9.79%
Fat:3.23g
4.97%
Saturated Fat:0.45g
2.79%
Carbohydrates:21.97g
7.32%
Net Carbohydrates:16.9g
6.15%
Sugar:7.82g
8.69%
Cholesterol:68.04mg
22.68%
Sodium:431.62mg
18.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.8g
45.6%
Vitamin K:211.91µg
201.81%
Selenium:76.88µg
109.83%
Vitamin C:68.03mg
82.46%
Vitamin A:2280.33IU
45.61%
Folate:141µg
35.25%
Phosphorus:207.09mg
20.71%
Fiber:5.07g
20.28%
Manganese:0.38mg
19.04%
Potassium:657.47mg
18.78%
Vitamin E:2.67mg
17.78%
Vitamin B3:3.45mg
17.26%
Iron:3.03mg
16.85%
Vitamin B2:0.24mg
13.92%
Magnesium:54.81mg
13.7%
Vitamin B6:0.27mg
13.42%
Copper:0.21mg
10.27%
Vitamin B1:0.14mg
9.48%
Calcium:89.27mg
8.93%
Vitamin B12:0.43µg
7.18%
Zinc:1.02mg
6.78%
Vitamin B5:0.55mg
5.48%
Source:My Recipes