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Fish Provencale
Source: dLife DD

Orange roughy seasoned and cooked in the microwave with tomatoes and peppers.

Prep Time: 5 minutes
Cook Time: 10 minutes
Difficulty: Easy

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 169.6
Total Carbs 4.1 g
Dietary Fiber 0.8 g
Sugars 1.9 g
Total Fat 1.7 g
Saturated Fat 0.0 g
Unsaturated Fat 0.2 g
Potassium 367.1 mg
Protein 32.3 g
Sodium 286.6 mg
Dietary Exchanges
, 1 Vegetables , 4 1/2 Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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1 cup  chopped tomato
0 1/2 cup  chopped yellow bell peppers
3 tbsp  fresh chopped green onion
0 1/2 oz  herbes de provence
0 1/4 tsp  ground thyme
2 each  medium garlic cloves
1 tbsp  fresh lemon juice
0 1/4 tsp  salt
0.125 tsp  black pepper
24 oz  orange roughy fillet
  1. In an 8 inch square baking dish, mix together tomatoes, pepper, onions, herbes, thyme, and garlic.
  2. Place in microwave and cook on high for 3 minutes, stopping to stir after 2 minutes.
  3. Whisk in lemon juice, salt, and pepper.
  4. Lay fish over mixture with the thickest portion facing the outer edge. Wrap with wax paper and place in microwave.
  5. Cook on high for 3 minutes. Flip fish, rewrap, and continue microwaving for 2 minutes.
  6. Fillets should flake with no trouble when tested with a fork. Let rest, with wax paper still on for 2 minutes.

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