Orange Roughy Italiano Recipe

Orange Roughy Italiano Recipe photo by Taste of Home

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“I’m not a big fan of fish unless it’s fried,“ confides Sherry Fletcher from Highland, Illinois. “But this recipe is so simple and good that it’s become a favorite! It’s also low in fat and packed with vitamin-rich veggies and Italian flavor.“

This recipe is:

Healthy

Quick

Diabetic Friendly

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Orange Roughy Italiano Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

10 20 30

Ingredients

2 cups sliced zucchini
1/2 cup thinly sliced onion
1 teaspoon dried oregano
1 tablespoon olive oil
4 orange roughy fillets (4 ounces each)
1/4 teaspoon salt
1/8 teaspoon pepper
1 medium tomato, chopped
1/2 cup shredded part-skim mozzarella cheese

Directions

In a large nonstick skillet coated with cooking spray, saute the zucchini, onion and oregano in oil for 5 minutes or until onion is tender.
Sprinkle the fillets with salt and pepper; place over zucchini mixture. Sprinkle with tomato. Reduce heat; cover and simmer for 10 minutes or until fish flakes easily with a fork. Sprinkle with cheese; cover and let stand for 2 minutes or until cheese is melted. Yield: 4 servings.

Nutritional Facts 1 serving equals 167 calories, 7 g fat (2 g saturated fat), 31 mg cholesterol, 290 mg sodium, 5 g carbohydrate, 2 g fiber, 21 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.

Originally published as Orange Roughy Italiano in Light & Tasty June/July 2006, p53