Fish

Orange Roughy with a Vegetable Melange is for Dinner.

Orange Roughy with a Vegetable Melange takes 10 minutes to prepare.

Orange Roughy with a Vegetable Melange takes 7 minutes to cook.

Orange Roughy with a Vegetable Melange makes 4 servings.

The ingredients for Orange Roughy with a Vegetable Melange are:

1 lg onion, thinly sliced
1/2 gre pepper, seeded & sliced
1/2 red pepper, seeded & sliced
1 1/4 lbs orange roughy, flounder or cod, cut into 4 portions
1/4 tsp white pepper
1/2 tsp garlic powder
2 Tb dry vermouth
2 Tbl fresh orange juice
8 mushrooms caps, thinly sliced
8 slices dehydrated tomatoes, or 4 cherry tomatoes, halved

Here is how you make Orange Roughy with a Vegetable Melange:

Serves 4 (4 oz cooked fish = 1 serving)Place sliced onion in a 9-inch baking dish coated with non-stick cooking spray. Cover & microwave on high for 2 minutes.Add green & red pepper slices. Cover & microwave on high for 1 minute.Season fish with white pepper and garlic powder and arrange fish over the onions, moving the pepper slices to top fish.Pour vermouth and orange juice over the fish; add sliced mushrooms and tomatoes.Cover and microwave on high for 4 minutes or until fish flakes with a fork.Number of Servings: 4Recipe submitted by SparkPeople user LESLIE64.

The nutritional information for Orange Roughy with a Vegetable Melange is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 176.6

• Total Fat: 1.7 g
• Cholesterol: 36.8 mg
• Sodium: 201.9 mg
• Total Carbs: 11.2 g
• Dietary Fiber: 2.4 g
• Protein: 29.0 g

The dietary needs meet for Orange Roughy with a Vegetable Melange is Low Fat