Orange Roughy with Kiwi and Walnuts

Gluten Free
Dairy Free
Health score
20%
Orange Roughy with Kiwi and Walnuts
20 min.
2
522kcal

Suggestions


Indulge in a delightful culinary experience with our Orange Roughy with Kiwi and Walnuts, a dish that perfectly balances flavor and nutrition. This gluten-free and dairy-free recipe is not only quick to prepare, taking just 20 minutes, but it also serves as a vibrant centerpiece for lunch or dinner. With its light and flaky orange roughy fillets, complemented by the sweetness of fresh kiwi and the crunch of toasted walnuts, this meal is sure to impress your taste buds.

The combination of zesty orange juice and aromatic basil creates a luscious sauce that elevates the fish, while the walnuts add a satisfying texture. Each serving is packed with 522 calories, making it a wholesome choice for those looking to enjoy a delicious yet healthy meal. Whether you're entertaining guests or simply treating yourself to a gourmet experience at home, this dish is a fantastic way to showcase your culinary skills.

Serve it over a bed of fluffy white or wild rice, and watch as the vibrant colors and enticing aromas come together to create a feast for the senses. Dive into this exquisite recipe and discover how easy it is to create a restaurant-quality dish in the comfort of your own kitchen!

Ingredients

  • tablespoon vegetable oil 
  • 0.5 pound orange roughy fillets 
  • tablespoon butter 
  • tablespoons walnut pieces coarsely chopped
  • 1.5 teaspoons cornstarch 
  • 0.3 teaspoon salt 
  • 0.3 cup chicken broth (from 32-ounce carton)
  • 0.3 cup orange juice 
  • 1.5 teaspoons basil dried fresh chopped
  •  kiwi fruit peeled sliced
  • cups rice wild white hot cooked

Equipment

  • frying pan

Directions

  1. Heat oil in 10-inch skillet over medium heat. Cook fish in oil about 8 minutes, carefully turning once, until fish flakes easily with fork.
  2. Remove fish from skillet; keep warm.
  3. Drain oil from skillet.
  4. Melt butter in same skillet over medium heat. Cook walnuts in butter, stirring frequently, until golden.
  5. Remove walnuts from skillet.
  6. Stir cornstarch and salt into butter remaining in skillet. Stir in broth, orange juice and basil.
  7. Heat to boiling, stirring constantly. Boil and stir 1 minute. Carefully stir in kiwifruit until coated. Spoon sauce over fish.
  8. Sprinkle with walnuts.
  9. Serve over rice.

Nutrition Facts

Calories522kcal
Protein19.65%
Fat35.5%
Carbs44.85%

Properties

Glycemic Index
116.83
Glycemic Load
52.79
Inflammation Score
-7
Nutrition Score
22.212608565455%

Flavonoids

Cyanidin
0.27mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.07mg
Hesperetin
4.94mg
Naringenin
0.88mg
Luteolin
0.34mg
Kaempferol
0.47mg
Myricetin
0.02mg
Quercetin
0.12mg

Nutrients percent of daily need

Calories:522.23kcal
26.11%
Fat:20.59g
31.67%
Saturated Fat:3g
18.76%
Carbohydrates:58.51g
19.5%
Net Carbohydrates:55.46g
20.17%
Sugar:8.08g
8.98%
Cholesterol:68.82mg
22.94%
Sodium:588.82mg
25.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.64g
51.28%
Selenium:88.33µg
126.19%
Vitamin C:54.81mg
66.43%
Manganese:1.29mg
64.36%
Vitamin K:44.81µg
42.67%
Phosphorus:251.8mg
25.18%
Copper:0.45mg
22.74%
Vitamin E:2.97mg
19.81%
Magnesium:71.85mg
17.96%
Folate:70.65µg
17.66%
Vitamin B6:0.31mg
15.73%
Iron:2.66mg
14.76%
Vitamin B3:2.94mg
14.68%
Potassium:491.35mg
14.04%
Fiber:3.05g
12.18%
Vitamin B1:0.16mg
10.66%
Zinc:1.51mg
10.07%
Vitamin A:460.38IU
9.21%
Vitamin B5:0.91mg
9.09%
Vitamin B2:0.14mg
8.53%
Calcium:76.95mg
7.7%
Vitamin B12:0.45µg
7.43%