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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Orange Roughy with Roasted Tomato and Olive Relish
 
Source: dLife

Oven baked orange roughy with a sweet roasted tomato, chile pepper, and olive sauce.

Rating:
Prep Time: 10 minutes
Cook Time: 25 minutes
Difficulty: EASY

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 165.1
Total Carbs 6.2 g
Dietary Fiber 1.9 g
Sugars 2.2 g
Total Fat 6.1 g
Saturated Fat 0.5 g
Unsaturated Fat 5.6 g
Potassium 415.3 mg
Protein 21.9 g
Sodium 572.6 mg
Dietary Exchanges
1 Fat, 1/2 Vegetable, 3 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
4 fresh plum tomatoes
1 lb orange roughy fillet (4 - 4 ounce fillets)
0.25 tsp salt
0.25 tsp black pepper
1 tbsp olive oil
2 oz stuffed green olives , drained and sliced
4 oz canned green chili peppers , drained and chopped
1 tbsp oregano leaves , chopped (or 1 tsp dried)
1 fresh lemons , cut into four wedges
1 olive oil cooking spray


Directions
1 Position oven rack in top third of oven and preheat to 425°F.
2 Lightly coat 13" x 9" baking dish with cooking spray.
3 Cut tomatoes in half lengthwise.
4 Place tomatoes, cut side up in baking dish, roast until lightly browned on top, 10 -15 minutes.
5 Remove tomatoes to cutting board, chop, and transfer to bowl, along with juices.
6 Rinse fish under cool water, pat dry. Lightly coat fish on both sides with cooking spray.
7 Sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper. Place in baking dish and cook until just opaque throughout, 8-10 minutes.
8 Add olive oil, olives, and green chiles to tomatoes. Stir in oregano, remaining 1/8 teaspoon salt, and remaining 1/8 teaspoon pepper.
9 Remove fish from oven, transfer to serving dishes. Spoon tomato relish evenly over each fillet.
10 Serve with lemon wedges. Squeeze juice over fish, if desired.


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