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Italian Orange Roughy Recipe
Italian Orange Roughy Recipe photo by Taste of Home

Italian Orange Roughy Recipe

Publisher Photo
"My family loves this moist and tender fish swimming in a flavorful sauce," writes Alice Mashek of Schaumburg, Illinois. "It's easy to marinate first, then cook quickly in the microwave.
TOTAL TIME: Prep: 5 min. + marinating Cook: 5 min.
MAKES:4 servings
TOTAL TIME: Prep: 5 min. + marinating Cook: 5 min.
MAKES: 4 servings

Ingredients

  • 1 pound orange roughy fillets
  • 1/2 cup tomato juice
  • 2 tablespoons white vinegar
  • 1 envelope Italian salad dressing mix
  • 1/4 cup chopped green onions
  • 1/4 cup chopped green pepper

Nutritional Facts

1 fillet equals 105 calories, 1 g fat (trace saturated fat), 68 mg cholesterol, 805 mg sodium, 4 g carbohydrate, trace fiber, 19 g protein. Diabetic Exchanges: 2 lean meat, 1/2 starch.

Directions

  1. Place fish fillets in a shallow 2-qt. microwave-safe dish, positioning the thickest portion of fish toward the outside edges. In a small bowl, combine the tomato juice, vinegar and salad dressing mix; pour over fish. Cover and refrigerate for 30 minutes.
  2. Sprinkle with onions and green pepper. Cover and microwave on high for 2 minutes. Turn fillets over; cook 1-3 minutes longer or until fish flakes easily with a fork. Let stand, covered, for 2 minutes. Yield: 4 servings.
Editor's Note: This recipe was tested in a 1,100-watt microwave.
Originally published as Italian Orange Roughy in Quick Cooking July/August 2001, p39

Nutritional Facts

1 fillet equals 105 calories, 1 g fat (trace saturated fat), 68 mg cholesterol, 805 mg sodium, 4 g carbohydrate, trace fiber, 19 g protein. Diabetic Exchanges: 2 lean meat, 1/2 starch.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

Reviews for Italian Orange Roughy

AVERAGE RATING
   (2)
RATING DISTRIBUTION
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 (1)
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3 Star
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MY REVIEW
Reviewed Jul. 17, 2014

It sounds delicious and I will be trying it with some modifications. This recipe gets a fail for the low-sodium category. My husband is recovering from a heart attack and the guidelines for anyone over age 50, regardless of heart health is 1500 mg of sodium a day. Under age 50 2000/daily. This recipe could easily be made more heart friendly by using Hunt's no sodium tomato sauce instead of the incredibly higher sodium tomato juice. The other lower sodium modification I will try is my own italian seasonings and Diamond Crystals salt sense versus a pre-packaged seasoning mix. Again, most of these mixes and high in sodium content.

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