Orange Roughy with Wild Rice and Mushrooms

Gluten Free
Dairy Free
Health score
32%
Orange Roughy with Wild Rice and Mushrooms
27 min.
4
232kcal

Suggestions

Ingredients

  • cup mushrooms fresh sliced
  • 2.8 ounce rice wild instant uncooked
  • 0.5 cup juice of lemon 
  • 1.3 cups no-salt-added chicken broth canned
  • tablespoons butter melted reduced-calorie
  • 16 ounce orange roughy fillets 
  • 0.5 teaspoon paprika 
  • 0.5 teaspoon pepper 
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • sauce pan
  • oven
  • baking pan
  • slotted spoon

Directions

  1. Place fish in a shallow baking dish coated with cooking spray.
  2. Combine lemon juice and next 4 ingredients in a small bowl; pour over fish.
  3. Bake fish, uncovered, at 350 for 15 to 17 minutes or until fish flakes easily when tested with a fork. Set aside, and keep warm.
  4. Coat a large saucepan with cooking spray; place over medium-high heat until hot.
  5. Add mushrooms, and saute until tender.
  6. Add rice and broth. Bring to a boil. Reduce heat, and simmer, uncovered, 5 minutes or until rice is tender and liquid is absorbed. To serve, transfer fish to serving plates using a slotted spoon, and spoon 1/2 cup rice mixture over each fillet.

Nutrition Facts

Calories232kcal
Protein40.55%
Fat27.75%
Carbs31.7%

Properties

Glycemic Index
33.75
Glycemic Load
7.71
Inflammation Score
-6
Nutrition Score
14.840869564077%

Flavonoids

Eriodictyol
1.49mg
Hesperetin
4.41mg
Naringenin
0.42mg
Myricetin
0.01mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:232kcal
11.6%
Fat:7.31g
11.24%
Saturated Fat:1.39g
8.69%
Carbohydrates:18.79g
6.26%
Net Carbohydrates:17.1g
6.22%
Sugar:1.86g
2.07%
Cholesterol:68.04mg
22.68%
Sodium:465.03mg
20.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.03g
48.05%
Selenium:78.47µg
112.11%
Phosphorus:255.2mg
25.52%
Vitamin B3:5.05mg
25.24%
Manganese:0.37mg
18.36%
Copper:0.31mg
15.69%
Vitamin C:12.32mg
14.94%
Magnesium:59.64mg
14.91%
Folate:58.41µg
14.6%
Vitamin B2:0.23mg
13.7%
Potassium:460.01mg
13.14%
Vitamin E:1.86mg
12.41%
Zinc:1.66mg
11.04%
Iron:1.92mg
10.65%
Vitamin B6:0.19mg
9.44%
Vitamin A:459.8IU
9.2%
Vitamin B12:0.53µg
8.77%
Vitamin B5:0.68mg
6.82%
Fiber:1.69g
6.76%
Vitamin B1:0.09mg
5.74%
Calcium:23.96mg
2.4%
Vitamin K:1.77µg
1.69%
Source:My Recipes