Greek-Style Orange Roughy

Gluten Free
Dairy Free
Health score
41%
Greek-Style Orange Roughy
45 min.
6
199kcal

Suggestions

Ingredients

  •  garlic cloves coarsely chopped
  • 1.5 cups bell pepper green thinly sliced
  • 0.3 cup kalamata olives pitted chopped
  • tablespoon olive oil 
  • cups onion halved thinly sliced
  • 36 ounce orange roughy fillets 
  •  bell pepper red thinly sliced
  • 0.8 teaspoon salt 
  • medium tomatoes chopped

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 42
  2. Place oil in a large nonstick skillet over medium-high heat until hot.
  3. Add onion and next 3 ingredients; cook 10 minutes or until vegetables are crisp-tender, stirring frequently.
  4. Add tomato and salt; cook 2 minutes, stirring frequently.
  5. Place fillets in a 13- x 9-inch baking dish coated with cooking spray.
  6. Place onion mixture on top of fillets.
  7. Sprinkle with olives.
  8. Bake, uncovered, at 425 for 20 minutes or until fish flakes easily when tested with a fork.

Nutrition Facts

Calories199kcal
Protein59.37%
Fat20.96%
Carbs19.67%

Properties

Glycemic Index
22.83
Glycemic Load
1.9
Inflammation Score
-8
Nutrition Score
17.805652141571%

Flavonoids

Naringenin
0.14mg
Apigenin
0.01mg
Luteolin
1.92mg
Isorhamnetin
2.67mg
Kaempferol
0.4mg
Myricetin
0.08mg
Quercetin
11.86mg

Nutrients percent of daily need

Calories:199.41kcal
9.97%
Fat:4.61g
7.1%
Saturated Fat:0.53g
3.28%
Carbohydrates:9.75g
3.25%
Net Carbohydrates:7.31g
2.66%
Sugar:4.58g
5.09%
Cholesterol:102.06mg
34.02%
Sodium:506.45mg
22.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.41g
58.83%
Selenium:114.15µg
163.07%
Vitamin C:62.87mg
76.21%
Phosphorus:219.05mg
21.9%
Vitamin A:1072.04IU
21.44%
Vitamin E:3.17mg
21.11%
Folate:70.53µg
17.63%
Vitamin B6:0.34mg
17.14%
Vitamin B3:3.19mg
15.95%
Potassium:530.02mg
15.14%
Manganese:0.29mg
14.37%
Iron:2.18mg
12.13%
Magnesium:43.86mg
10.97%
Vitamin B12:0.65µg
10.77%
Copper:0.2mg
10.14%
Fiber:2.44g
9.76%
Vitamin B1:0.12mg
8.2%
Vitamin K:8.28µg
7.88%
Vitamin B2:0.13mg
7.37%
Zinc:0.65mg
4.31%
Calcium:42.39mg
4.24%
Vitamin B5:0.29mg
2.87%
Source:My Recipes