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Baked Orange Roughy with Veggies Recipe

You'll reel in compliments with this easy baked fish dish, promises Shannon Messmer of Oklahoma City, Oklahoma. "It's so light and tasty, everyone loves it," she says.

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Baked Orange Roughy with Veggies Recipe

Prep/Total Time: 30 min.

Yield: 2 Servings

10 20 30

Ingredients

3/4 teaspoon lemon-pepper seasoning
1/8 teaspoon salt
2 orange roughy fillets (6 ounces each)
1/2 cup sliced fresh mushrooms
1/4 cup thinly sliced green onions
1/4 cup chopped seeded tomato
1/4 cup finely chopped green pepper
2 tablespoons butter, melted
1-1/2 teaspoons orange juice
1 cup hot cooked rice
4-1/2 teaspoons grated Parmesan cheese, optional

Directions

Combine lemon-pepper and salt; sprinkle over both sides of fillets. Place in a greased 11-in. x 7-in. baking dish. Combine the mushrooms, onions, tomato and green pepper; spoon over fillets. Combine butter and orange juice; pour over fish and vegetables.
Cover and bake at 350° for 20-25 minutes or until fish flakes easily with a fork. Serve with rice. Sprinkle with cheese if desired. Yield: 2 servings.

Nutritional Facts 1 serving equals 490 calories, 14 g fat (7 g saturated fat), 163 mg cholesterol, 665 mg sodium, 27 g carbohydrate, 1 g fiber, 61 g protein.

Originally published as Baked Orange Roughy with Veggies in Country Woman March/April 2003, p37

Seeding Tomatoes

Summer is the perfect time of year to enjoy fresh juicy tomatoes in all types of recipes. It's usually not necessary to remove the seeds from tomatoes before using. But for some recipes, seeding the tomatoes can improve the dish's appearance or eliminate excess moisture. For example, it's not important to seed tomatoes when preparing a tossed salad. But it's nice to remove the seeds when making creamy tomato soup to ensure a smooth texture. And using seeded tomatoes when assembling a casserole can prevent it from becoming watery. To remove the seeds from a tomato, cut it in half horizontally and remove the stem. Holding a tomato half over a bowl or sink, scrape out seeds with a small spoon or squeeze the tomato to force out the seeds. Then slice or dice as directed in the recipe.