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Baked Orange Roughy with Veggies Recipe

Baked Orange Roughy with Veggies Recipe

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Ingredients:

Serving

3/4 tsp lemon-pepper seasoning
1/8 tsp salt
2 orange roughy , red snapper , cod or haddock fillets (6 oz each
1/2 cup sliced fresh mushrooms
1/4 cup thinly sliced green onions
1/4 cup chopped seeded tomato
1/4 cup finely chopped green pepper
2 tbsp butter, melted
1 1/2 tsp orange juice
1 cup hot cooked rice
4 1/2 tsp grated parmesan cheese , optional

Directions:

• Combine lemon-pepper and salt; sprinkle over both sides of fillets. Place in a greased 11-in. x 7-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 over rice. Sprinkle with Parmesan cheese if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	282.91 Kcal (1184 kJ)
Calories from fat	121.12 Kcal
		% Daily Value*
Total Fat	13.46g	21%
Cholesterol	85.72mg	29%
Sodium	299.05mg	12%
Potassium	396.32mg	8%
Total Carbs	20.66g	7%
Sugars	3.01g	12%
Dietary Fiber	2.59g	10%
Protein	19.9g	40%
Vitamin C	21.5mg	36%
Vitamin A	0.1mg	5%
Iron	2mg	11%
Calcium	64.8mg	6%

Amount Per 100 g
Calories	109.42 Kcal (458 kJ)
Calories from fat	46.84 Kcal
		% Daily Value*
Total Fat	5.2g	21%
Cholesterol	33.15mg	29%
Sodium	115.66mg	12%
Potassium	153.28mg	8%
Total Carbs	7.99g	7%
Sugars	1.16g	12%
Dietary Fiber	1g	10%
Protein	7.7g	40%
Vitamin C	8.3mg	36%
Vitamin A	0.1mg	5%
Iron	0.8mg	11%
Calcium	25.1mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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