Smothered Orange Roughy

Gluten Free
Dairy Free
Health score
18%
Smothered Orange Roughy
45 min.
2
157kcal

Suggestions


Are you looking for a delicious and healthy meal that’s both gluten-free and dairy-free? Look no further than this Smothered Orange Roughy recipe! This delightful dish is not only easy to prepare but also packed with flavor, making it perfect for lunch, dinner, or any occasion where you want to impress your guests.

Orange roughy is a mild, flaky fish that pairs beautifully with the zesty brightness of lemon juice and the aromatic touch of fresh marjoram. The combination of fresh tomatoes, bell peppers, and onions adds a vibrant color and a burst of nutrients, making this dish as visually appealing as it is tasty. Plus, with only 157 calories per serving, you can indulge without the guilt!

In just 45 minutes, you can create a meal that feels gourmet yet is simple enough for a weeknight dinner. The method of wrapping the fish in aluminum foil or parchment paper ensures that it steams to perfection, locking in moisture and flavor. Whether you’re a seasoned cook or a kitchen novice, this recipe is sure to become a favorite in your household. So, roll up your sleeves and get ready to savor the delightful flavors of Smothered Orange Roughy!

Ingredients

  • 0.5 pound orange roughy fillets 
  • 0.5 cup juice of lemon 
  • teaspoon vegetable oil 
  • 1.5 teaspoons marjoram dried fresh
  • 0.1 teaspoon salt 
  • 0.8 cup roma tomatoes chopped (plum)
  • 0.5  bell pepper cut into rings
  • small onion sliced

Equipment

  • baking sheet
  • baking paper
  • oven
  • aluminum foil

Directions

  1. Place fish in shallow glass dish.
  2. Mix lemon juice and walnut oil; pour over fish. Cover and refrigerate at least 15 minutes but no longer than 1 hour.
  3. Heat oven to 375°F.
  4. Drain fish; discard marinade.
  5. Sprinkle fish with marjoram and salt.
  6. Place fish on 12- to 15-inch length of aluminum foil or parchment paper. Top with tomatoes, bell pepper and onion. Wrap fish in foil, sealing tightly.
  7. Place on cookie sheet.
  8. Bake about 15 minutes or until fish flakes easily with fork.

Nutrition Facts

Calories157kcal
Protein49.58%
Fat19.22%
Carbs31.2%

Properties

Glycemic Index
48.5
Glycemic Load
2
Inflammation Score
-9
Nutrition Score
18.285652202109%

Flavonoids

Eriodictyol
2.98mg
Hesperetin
8.83mg
Naringenin
1.45mg
Apigenin
0.01mg
Luteolin
0.19mg
Isorhamnetin
1.75mg
Kaempferol
0.31mg
Myricetin
0.14mg
Quercetin
7.91mg

Nutrients percent of daily need

Calories:157.4kcal
7.87%
Fat:3.5g
5.38%
Saturated Fat:0.44g
2.76%
Carbohydrates:12.77g
4.26%
Net Carbohydrates:10.27g
3.73%
Sugar:6.61g
7.34%
Cholesterol:68.04mg
22.68%
Sodium:234.68mg
10.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.29g
40.58%
Selenium:75.91µg
108.44%
Vitamin C:76.47mg
92.69%
Vitamin A:1760.3IU
35.21%
Folate:75.53µg
18.88%
Vitamin E:2.59mg
17.29%
Phosphorus:165.62mg
16.56%
Potassium:577.52mg
16.5%
Vitamin B6:0.29mg
14.37%
Vitamin K:14µg
13.34%
Vitamin B3:2.65mg
13.26%
Manganese:0.25mg
12.4%
Magnesium:40.03mg
10.01%
Fiber:2.5g
9.99%
Iron:1.7mg
9.44%
Copper:0.17mg
8.34%
Vitamin B1:0.12mg
7.67%
Vitamin B12:0.43µg
7.18%
Vitamin B2:0.11mg
6.59%
Zinc:0.58mg
3.86%
Vitamin B5:0.35mg
3.54%
Calcium:34.45mg
3.45%