HEART HEALTHY RECIPE- CAJUN STYLE ORANGE ROUGHY

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