Orange Roughy Italiano

Name: Orange Roughy Italiano
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings.
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

“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.“

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.

Nutrition Facts

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

Originally published as Oange Roughy Italiano in Light & Tasty June/July 2006