body{font-family:arial} h1,h2,h3,h4,h5,h6,h7,h8{font-family: arial} :link{color:(#7f7f56);}/*for unvisited links*/ :visited{color:(#ffffac);}/*for visited links*/ -->

Tuesday, January 14, 2014


Cajun-Style Orange Roughy

                                                                     1 can (10 oz.)  stewed tomatoes
                                                                     1 celery stalk, chopped
1 small onion, chopped
¼ clove garlic, peeled, ends removed, minced
¼ medium green pepper, cored, seeded, chopped
½ bay leaf
¼ tsp. ground thyme
½ tsp. ground black pepper
½ tsp. hot sauce, or to taste
Vegetable oil cooking spray
6 orange roughy fillets (6 oz. each), washed, patted dry
2 T. corn oil
2 oz. fresh parsley, washed, dried, chopped

In a heavy-bottomed saucepan over medium heat, combine the tomatoes, celery, onion, garlic, green pepper, bay leaf, thyme, black pepper and hot sauce.  Bring to a boil, then reduce heat and simmer.  Simmer the sauce until the vegetables are cooked and the sauce reduces, about 20 minutes.

Meanwhile, preheat the oven to 400 degrees.  Spray a shallow 11x15 inch baking pan with the cooking spray.  Place the orange roughy in the baking pan and brush lightly with corn oil.  Bake for 8 to 12 minutes, or until the fish is firm and flaky.  Remove the bay leaf and spoon the sauce over the cooked fish fillets.  Sprinkle with parsley for garnish.

Nutrition Information:  per 1/6 recipe
Calories 209, Total fat 6 g, Saturated fat 1 g, Cholesterol 74 mg, Sodium 224 mg, Carbohydrate 7 g, Fiber 1.5 g, Sugar 2 g, Protein 31 g  

No comments:

Post a Comment