Mediterranean Orange Roughy

Gluten Free
Dairy Free
Health score
50%
Mediterranean Orange Roughy
45 min.
4
243kcal

Suggestions


Discover the vibrant flavors of the Mediterranean with this delightful Orange Roughy recipe, perfect for those seeking a healthy yet satisfying meal. This dish is not only gluten-free and dairy-free, making it suitable for various dietary preferences, but it also boasts a tantalizing combination of fresh ingredients that will transport your taste buds to sun-kissed shores.

In just 45 minutes, you can prepare a meal that serves four, making it an ideal choice for family dinners or gatherings with friends. The star of the dish, orange roughy, is a mild white fish that pairs beautifully with the zesty notes of orange and the aromatic essence of garlic and oregano. The addition of olives and onions adds depth and texture, creating a symphony of flavors that will leave everyone asking for seconds.

With only 243 calories per serving, this Mediterranean Orange Roughy is a guilt-free indulgence that fits seamlessly into a balanced diet. Whether you're enjoying it for lunch or dinner, this main course is sure to impress with its vibrant colors and delicious taste. So, roll up your sleeves and get ready to impress your loved ones with a dish that is as nutritious as it is delicious!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.3 cup less-sodium chicken broth fat-free
  •  garlic clove minced
  • teaspoons olive oil 
  •  olives pitted ripe halved
  • 1.7 cups onion vertically sliced
  • teaspoon orange rind grated
  • 24 ounce orange roughy fillets white
  • cup orange sections chopped ( 3 oranges)
  • 0.3 teaspoon salt 
  • 1.5 teaspoons or dried fresh chopped
  • 1.5 teaspoons or dried fresh chopped

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 45
  2. Heat oil in a large nonstick skillet over medium-high heat.
  3. Add onion; cook 7 minutes or until lightly browned, stirring occasionally.
  4. Remove from heat. Stir in orange sections and next 5 ingredients (orange sections through garlic).
  5. Arrange fillets in a single layer in a 13 x 9-inch baking dish.
  6. Combine broth and rind; pour over fish. Spoon onion mixture over fish.
  7. Bake at 450 for 15 minutes or until fish flakes easily when tested with a fork.

Nutrition Facts

Calories243kcal
Protein57.35%
Fat22.78%
Carbs19.87%

Properties

Glycemic Index
32.88
Glycemic Load
3.26
Inflammation Score
-7
Nutrition Score
19.433043448821%

Flavonoids

Hesperetin
12.26mg
Naringenin
6.89mg
Apigenin
0.01mg
Luteolin
0.15mg
Isorhamnetin
3.34mg
Kaempferol
0.49mg
Myricetin
0.1mg
Quercetin
13.75mg

Nutrients percent of daily need

Calories:243.06kcal
12.15%
Fat:6.28g
9.66%
Saturated Fat:1.47g
9.19%
Carbohydrates:12.32g
4.11%
Net Carbohydrates:9.75g
3.54%
Sugar:7.11g
7.9%
Cholesterol:85.05mg
28.35%
Sodium:438.84mg
19.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.56g
71.13%
Selenium:72.27µg
103.24%
Vitamin B12:2.73µg
45.42%
Vitamin C:29.79mg
36.11%
Vitamin D:5.27µg
35.15%
Vitamin B3:6.98mg
34.89%
Phosphorus:318.65mg
31.86%
Potassium:707.29mg
20.21%
Vitamin B6:0.4mg
19.91%
Folate:67.61µg
16.9%
Magnesium:58.68mg
14.67%
Vitamin B5:1.06mg
10.56%
Fiber:2.58g
10.31%
Vitamin B1:0.14mg
9.65%
Copper:0.19mg
9.57%
Manganese:0.19mg
9.56%
Vitamin E:1.37mg
9.14%
Vitamin B2:0.15mg
8.78%
Iron:1.24mg
6.91%
Calcium:58.09mg
5.81%
Zinc:0.72mg
4.83%
Vitamin K:4.18µg
3.98%
Vitamin A:136.87IU
2.74%
Source:My Recipes