Orange Roughy Italiano Recipe

5 1
Orange Roughy Italiano Recipe
Orange Roughy Italiano Recipe photo by Taste of Home
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Orange Roughy Italiano Recipe

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5 1
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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.“
MAKES:
4 servings
TOTAL TIME:
Prep/Total Time: 30 min.
MAKES:
4 servings
TOTAL TIME:
Prep/Total Time: 30 min.

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

Nutritional 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.

  • 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
  1. 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.
  2. 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.
Originally published as Orange Roughy Italiano in Light & Tasty June/July 2006, p53

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