ORANGE ROUGHY PACKETS WITH VEGETABLES
Steps:
- Fold four 24x12 inch pieces of aluminum foil, heavy duty preferably, in half crosswise. Open and place on a work surface.
- Divide zucchini and summer squash evenly between the pieces of foil and arrange on layers on one half of each piece of foil. Divide equally and add the onions and sliced basil to it.
- Drizzle each packet with 1 tablespoon of wine and ½ tablespoon olive oil. Season with salt and pepper.
- Place the orange roughy fillets in top of each portion of vegetables and season with salt and pepper and the remainder of the olive oil over each fillet.
- Fold and crimp edges of foil to seal packages.
- Build the heat on the grill to a medium heat. Place packets on the grill grate. Close the cover and cook for about 10 minutes.
- Open carefully the packets as steam will escape and garnish with fresh basil leaves.
Nutrition Facts : Calories 189 kcal, Carbohydrate 10 g, Protein 3 g, Fat 14 g, SaturatedFat 2 g, Sodium 26 mg, Fiber 2 g, Sugar 7 g, ServingSize 1 serving
ORANGE ROUGHY WITH SWEET AND HOT PEPPERS AND MANILA CLAMS
Provided by Rachael Ray : Food Network
Categories main-dish
Time 30m
Yield 4 servings
Number Of Ingredients 19
Steps:
- Season fish with salt and pepper. Heat a large nonstick skillet over medium high heat. Add 2 tablespoons extra-virgin olive oil, 2 turns of the pan. Add fish to pan and cook 2 minutes on each side, carefully transfer to a plate with a thin spatula and loosely cover with foil.
- Add another tablespoon extra-virgin olive oil, 1 turn of the pan, then add garlic, onions, red bell peppers and chopped hot peppers. Season veggies with salt and pepper. Saute 5 minutes, stirring frequently. Add tomatoes and cook 1 minute more. Deglaze the pan the wine and bring up drippings with a wooden spoon. Slide fish back into pan and add manila clams. Cover the pan and reduce heat to simmer. Cook 5 minutes. Sprinkle parsley over the fish and clams and discard any unopened clams. Serve fish and clams on a bed of Orange and Almond couscous.
- Toast nuts in the bottom of a medium saucepot over medium heat. Transfer toasted nuts to a dish and reserve. Return pot to the stove top. Add broth and oil, cover pot and raise heat; bring the broth to a boil. Remove pot from heat, immediately. Add couscous, orange zest and parsley, then stir. Cover and let couscous stand 5 minutes. Fluff cooked couscous with fork and toss with toasted almonds. TIDBIT: Slice zested oranges and serve them after dinner.
ORANGE ROUGHY ITALIANO
"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."
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- 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.
Nutrition Facts : Calories 167 calories, Fat 7g fat (2g saturated fat), Cholesterol 31mg cholesterol, Sodium 290mg sodium, Carbohydrate 5g carbohydrate (3g sugars, Fiber 2g fiber), Protein 21g protein. Diabetic Exchanges
BROILED ORANGE ROUGHY WITH LEMON, FINES HERBES AND PAPRIKA
Created this last night in the (desperate) phase one of the South Beach Diet. TERRIFIC fish, I love orange roughy anyway, but this was really yummy! Cooking times and amounts are very much approximated, as I am reconstructing this based on my memory of preparing it last night. Also, you may substitute any white fish in place of orange roughy.
Provided by spatchcock
Categories Orange Roughy
Time 15m
Yield 4 fillets, 4 serving(s)
Number Of Ingredients 8
Steps:
- Preheat oven's broiler.
- Place orange roughy fillets in a roasting pan and rub with kosher salt and oil.
- You may also wish to spray bottom of pan with nonstick cooking spray, or use more oil, to keep fish from sticking.
- Sprinkle paprika and herbs evenly on fish.
- Sprinkle zest on fish.
- You may add more zest if you wish.
- Broil fish for 4 minutes; check for doneness.
- If not done, continue broiling until completely opaque and fish flakes easily.
- sprinkle with lemon juice or serve with lemon wedges.
- Serve with freshly ground black pepper as well.
Nutrition Facts : Calories 207.9, Fat 8.4, SaturatedFat 1, Cholesterol 107.1, Sodium 3618.2, Carbohydrate 2.8, Fiber 1.5, Sugar 0.6, Protein 29.9
LEMON-ORANGE ORANGE ROUGHY
Steps:
- Heat oil in a large skillet over medium-high heat. Arrange fillets in the skillet, and drizzle with orange juice and lemon juice. Sprinkle with lemon pepper. Cook for 5 minutes, or until fish is easily flaked with a fork.
Nutrition Facts : Calories 140.4 calories, Carbohydrate 7.9 g, Cholesterol 67.2 mg, Fat 4.3 g, Fiber 2.3 g, Protein 19.1 g, SaturatedFat 0.5 g, Sodium 139.2 mg, Sugar 4 g
GARLIC PARMESAN ORANGE ROUGHY
Steps:
- Preheat the oven's broiler and set the oven rack about 6 inches from the heat source.
- Place the orange roughy filets on the broiler pan and squeeze the lemon over the top of the fish. Broil the filets in the preheated oven for about 6 to 8 minutes.
- Combine parmesan, butter, dijionnaise, garlic, and salt in a small bowl. Remove the fish from the oven and spread the cheese mixture on top of the filets. Sprinkle with paprika. Broil until the topping is lightly browned and the fish flakes easily with a fork, about 3 minutes.
Nutrition Facts : Calories 253.4 calories, Carbohydrate 3.5 g, Cholesterol 110.1 mg, Fat 16.3 g, Fiber 0.8 g, Protein 24.3 g, SaturatedFat 9.1 g, Sodium 357.7 mg, Sugar 0.1 g
BAKED ORANGE ROUGHY WITH VEGGIES
You'll reel in compliments with this easy baked fish dish, promises Shannon Messmer of Oklahoma City, Oklahoma. "It's so light and tasty, everyone loves it," she says.
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 2 servings.
Number Of Ingredients 11
Steps:
- Combine lemon-pepper and salt; sprinkle over both sides of fillets. Place in a greased 11x7-in. baking dish. Combine the mushrooms, onions, tomato and green pepper; spoon over fillets. Combine butter and orange juice; pour over fish and vegetables., Cover and bake at 350° for 20-25 minutes or until fish flakes easily with a fork. Serve with rice. Sprinkle with cheese if desired.
Nutrition Facts : Calories 490 calories, Fat 14g fat (7g saturated fat), Cholesterol 163mg cholesterol, Sodium 665mg sodium, Carbohydrate 27g carbohydrate (2g sugars, Fiber 1g fiber), Protein 61g protein.
ORANGE ROUGHY WITH VEGGIES
Make and share this Orange Roughy with Veggies recipe from Food.com.
Provided by HELEN PEAGRAM_40951
Categories Orange Roughy
Yield 6 serving(s)
Number Of Ingredients 10
Steps:
- Saute zucchini, onion, mushrooms and lemon slices in olive oil and margarine until tender, about 3 min.
- Remove lemon slices and set aside. Stir Parmesan cheese, pepper and garlic powder into vegetables.
- Place fish in 13x9 sprayed with pan coating.
- Top with vegetable mixture, put lemon slices on top, and bake at 375o F. until fish flakes easily, about 30 to 35 min.
- Alternate fish: Red snapper, perch, catfish, flounder, or cod.
Nutrition Facts : Calories 231, Fat 6.4, SaturatedFat 1.1, Cholesterol 137.9, Sodium 215.2, Carbohydrate 3, Fiber 0.8, Sugar 1.6, Protein 38.9
ORANGE ROUGHY WITH VEGETABLES
Make and share this Orange Roughy With Vegetables recipe from Food.com.
Provided by HELEN PEAGRAM_40951
Categories Orange Roughy
Time 35m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Spray a 13x9-inch pan with non-stick cooking spray and sprinkle with 1 tablespoon lemon juice.
- Arrange fish in a single layer and sprinkle with 1 tablespoon lemon juice.
- Combine remaining ingredients and spoon over fish.
- Bake uncovered in a 350°F oven for 25-30 minutes, until fish flakes and sauce is thick.
Nutrition Facts : Calories 238.8, Fat 2, SaturatedFat 0.1, Cholesterol 136.4, Sodium 457.8, Carbohydrate 15.5, Fiber 3, Sugar 9, Protein 39.9
ORANGE ROUGHY WITH TARRAGON AND VEGETABLES
Make and share this Orange Roughy With Tarragon and Vegetables recipe from Food.com.
Provided by AmandaInOz
Categories Orange Roughy
Time 25m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Preheat grill.
- Heat oil in large skillet and quickly cook vegetables (about 2-3 minutes on a medium-high heat).
- Take four large pieces of aluminum foil. Place one piece of fish on each.
- Top with 1/2 tablespoon butter, 1/4 of the vegetables and 1/4 of the tarragon.
- Repeat for the other pieces.
- Wrap tightly and place on grill.
- Grill over a medium heat for 12 - 18 minutes. Open carefully because the steam can be very hot.
ORANGE ROUGHY IN PARCHMENT
Make and share this Orange Roughy in Parchment recipe from Food.com.
Provided by HELEN PEAGRAM_40951
Categories Orange Roughy
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- Preheat the oven to 425 degrees F.
- (220 degrees C.). Cook the
- carrots in 1/2 cup of water for 5 minutes.
- Drain and set aside. Cut the parchment or foil into 2 large pieces, big enough to wrap each fillet in.
- Place one half of the carrots and peapods in the center of the foil.
- Place a fillet on top of the vegetables.
- Pour one half of the lime juice over the fillet and sprinkle with paprika.
- Scatter some of the sliced olives and capers over the top of the fillet. S prinkle some of the chopped parsley on top of the capers.
- Fold the edges of the parchment or foil to completely enclose the fillet and seal them.
- Place on a baking sheet and bake 8 to 10 minutes.
- To serve, place the packet on a serving dish, and cut a slash in the top.
- Open slightly to let the steam escape and serve.
Nutrition Facts : Calories 171.7, Fat 1.5, SaturatedFat 0.1, Cholesterol 107.1, Sodium 408.4, Carbohydrate 8.4, Fiber 2.2, Sugar 3.2, Protein 30.9
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