Orange Roughy with Warm Tomato Salad

Gluten Free
Dairy Free
Health score
36%
Orange Roughy with Warm Tomato Salad
15 min.
4
177kcal

Suggestions

Ingredients

  • 0.3 cup balsamic vinegar 
  • 0.5 teaspoon pepper red crushed
  • teaspoon dijon mustard 
  • 0.3 cup less-sodium chicken broth fat-free
  • tablespoon basil fresh chopped
  • tablespoon parsley fresh chopped
  • 0.5 teaspoon garlic minced
  • 1.8 cups package grape tomatoes halved (1-pint)
  • tablespoons green onions chopped
  • teaspoons olive oil 
  • 24 ounce orange roughy fillets 

Equipment

  • bowl
  • whisk
  • broiler
  • ziploc bags
  • slotted spoon
  • broiler pan

Directions

  1. Combine first 7 ingredients in a small bowl; stir with a whisk.
  2. Pour 1/2 of vinegar mixture into a large heavy-duty zip-top plastic bag; add fish. Seal bag, and marinate in refrigerator 30 minutes, turning bag occasionally.
  3. Combine tomato, green onions, and parsley in a large bowl. Stir remaining vinegar mixture into tomato mixture. Set aside.
  4. Preheat broiler.
  5. Remove fish from marinade; discard marinade.
  6. Place fish on a broiler pan coated with cooking spray. Using a slotted spoon, spoon tomato mixture evenly over fish, reserving vinegar mixture. Broil 10 minutes or until fish flakes easily when tested with a fork.
  7. Place fillets on individual serving plates; spoon 1 tablespoon reserved vinegar mixture over each fillet.

Nutrition Facts

Calories177kcal
Protein67.92%
Fat18.23%
Carbs13.85%

Properties

Glycemic Index
71
Glycemic Load
2.12
Inflammation Score
-7
Nutrition Score
14.401304265727%

Flavonoids

Naringenin
0.44mg
Apigenin
2.16mg
Luteolin
0.01mg
Kaempferol
0.12mg
Myricetin
0.24mg
Quercetin
0.71mg

Nutrients percent of daily need

Calories:176.74kcal
8.84%
Fat:3.44g
5.3%
Saturated Fat:0.33g
2.07%
Carbohydrates:5.88g
1.96%
Net Carbohydrates:4.83g
1.76%
Sugar:4.24g
4.71%
Cholesterol:102.06mg
34.02%
Sodium:206.44mg
8.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.85g
57.7%
Selenium:114.32µg
163.31%
Vitamin K:32.52µg
30.97%
Phosphorus:206.88mg
20.69%
Vitamin E:2.81mg
18.73%
Vitamin A:877.65IU
17.55%
Vitamin B3:3.14mg
15.7%
Folate:58.09µg
14.52%
Potassium:484.23mg
13.84%
Vitamin C:11.04mg
13.38%
Iron:2.23mg
12.4%
Vitamin B12:0.67µg
11.25%
Manganese:0.21mg
10.48%
Magnesium:40.63mg
10.16%
Copper:0.18mg
9.17%
Vitamin B6:0.16mg
7.84%
Vitamin B2:0.1mg
5.84%
Vitamin B1:0.08mg
5.62%
Fiber:1.05g
4.2%
Zinc:0.57mg
3.78%
Calcium:33.43mg
3.34%
Vitamin B5:0.18mg
1.77%
Source:My Recipes