Orange Roughy with Greens and White Beans

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Orange Roughy with Greens and White Beans
45 min.
4
303kcal

Suggestions

Ingredients

  • 15.8 ounce cannellini beans drained canned
  • cloves garlic minced
  • 0.5 teaspoon lemon-pepper seasoning salt-free
  • teaspoons olive oil 
  • 16 ounce orange roughy fillets (1/)
  • teaspoons pepper vinegar sauce hot
  • 0.3 teaspoon pepper dried red crushed
  • 0.3 teaspoon salt 
  • teaspoon sugar 
  •  tomatoes (1/)
  • 1.5 pounds turnip greens fresh
  • tablespoons water 

Equipment

  • baking sheet
  • baking paper
  • oven
  • dutch oven

Directions

  1. Remove and discard stems from turnip greens. Wash greens, and drain well. Set aside.
  2. Coat a large Dutch oven with cooking spray; add oil.
  3. Place over medium heat until hot.
  4. Add crushed red pepper and garlic; saute 1 minute.
  5. Add greens and water; cover and cook until greens wilt, stirring occasionally.
  6. Drain well. Return to Dutch oven, and stir in beans, sugar, and salt. Toss lightly, and set aside.
  7. Cut 4 (15-inch) squares of parchment paper; fold each square in half, and trim each into a large heart shape.
  8. Place parchment hearts on a large baking sheet, and open out flat.
  9. Spoon one-fourth of greens mixture onto half of each parchment heart near the crease; sprinkle greens mixture evenly with vinegar sauce.
  10. Sprinkle fish evenly with lemon-pepper seasoning; place 1 fillet on each portion of greens mixture.
  11. Place 2 tomato slices over each fillet.
  12. Fold paper edges over to seal securely. Starting with rounded edges of hearts, pleat and crimp edges of parchment to make an airtight seal.
  13. Bake at 450 for 15 minutes or until packets are puffed and lightly browned.
  14. To serve, place packets on individual serving plates; cut an opening in the top of each packet, and fold paper back.
  15. Serve immediately.

Nutrition Facts

Calories303kcal
Protein38.36%
Fat11.18%
Carbs50.46%

Properties

Glycemic Index
42.52
Glycemic Load
1.42
Inflammation Score
-10
Nutrition Score
43.62391312226%

Flavonoids

Naringenin
0.37mg
Kaempferol
20.24mg
Myricetin
0.09mg
Quercetin
1.58mg

Nutrients percent of daily need

Calories:302.96kcal
15.15%
Fat:3.89g
5.99%
Saturated Fat:0.57g
3.57%
Carbohydrates:39.52g
13.17%
Net Carbohydrates:27.79g
10.11%
Sugar:3.85g
4.27%
Cholesterol:68.04mg
22.68%
Sodium:357.85mg
15.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.04g
60.07%
Vitamin K:433.82µg
413.16%
Vitamin A:20280.16IU
405.6%
Vitamin C:112.88mg
136.82%
Selenium:82.53µg
117.89%
Folate:458.52µg
114.63%
Manganese:1.43mg
71.41%
Fiber:11.72g
46.89%
Vitamin E:6.86mg
45.73%
Copper:0.9mg
45.12%
Calcium:402.88mg
40.29%
Phosphorus:361.32mg
36.13%
Potassium:1228.62mg
35.1%
Vitamin B6:0.69mg
34.67%
Magnesium:136.23mg
34.06%
Iron:5.01mg
27.86%
Vitamin B1:0.34mg
22.58%
Vitamin B3:3.63mg
18.13%
Vitamin B2:0.3mg
17.86%
Vitamin B5:1.08mg
10.79%
Zinc:1.43mg
9.55%
Vitamin B12:0.43µg
7.18%
Source:My Recipes