Ingredients:
- 4 orange roughy fillets (6 oz each)
- pinch pepper
- 1 cup cauliflowerets
- 1 cup julienned carrots
Directions:
- Place the butter in a 13-in. x 9-in. baking dish; add fish and turn to coat. Sprinkle with lemon juice and pepper. Bake, uncovered, at 450° for 5 minutes.
- Meanwhile, in a large skillet over medium heat, saute garlic in oil. Add the next seven ingredients; stir-fry until vegetables are crisp-tender, about 2-3 minutes. Spoon over the fish; sprinkle with Parmesan cheese. Bake, uncovered, at 450° for 3-5 minutes or until fish flakes easily with a fork. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 136.16 Kcal (570 kJ) | ||
| Calories from fat | 77.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.62g | 13% | |
|---|---|---|---|
| Cholesterol | 38.63mg | 13% | |
| Sodium | 294.38mg | 12% | |
| Potassium | 288.82mg | 6% | |
| Total Carbs | 4.38g | 1% | |
| Sugars | 1.59g | 6% | |
| Dietary Fiber | 1.5g | 6% | |
| Protein | 10.95g | 22% | |
| Vitamin C | 34.3mg | 57% | |
| Iron | 1.1mg | 6% | |
| Calcium | 98.8mg | 10% | |
| Amount Per 100 g | |||
| Calories | 105.63 Kcal (442 kJ) | ||
| Calories from fat | 60.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.69g | 13% | |
|---|---|---|---|
| Cholesterol | 29.97mg | 13% | |
| Sodium | 228.37mg | 12% | |
| Potassium | 224.06mg | 6% | |
| Total Carbs | 3.4g | 1% | |
| Sugars | 1.23g | 6% | |
| Dietary Fiber | 1.16g | 6% | |
| Protein | 8.49g | 22% | |
| Vitamin C | 26.6mg | 57% | |
| Iron | 0.8mg | 6% | |
| Calcium | 76.6mg | 10% | |
* 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.
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