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
STEAMED ORANGE ROUGHY WITH MUSHROOM SAUCE
Simple steamed fish, topped with seared mushrooms and an Asian sauce of ginger,garlic scallions soy sauce and dry mustard Lovely with steamed spinach and brown rice
Provided by dianna619
Categories < 30 Mins
Time 25m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- 1 In a large pot or large fry pan with lid bring about 1" water to boil, season fish with pepper ( soy sauce has enough salt ) . If fillets are thin, fold in half, put fillets in a steamer basket over the boiling water. Reduce the heat to moderately high and steam until just done, about 10 minutes for folded 1/2" fillets. Transfer to plates.
- 2 Meanwhile in a large frying pan, heat 2 tbs oil over high heat. Add mushrooms. Cook until browned about 5 minutes. Top fish with mushrooms.
- 3 Reduce heat to moderately low. Heat remaining tsp oil in pan, add the ginger,garlic and scallions. Cook stirring for 1 minute. Stir in the soy sauce, dry mustad, wine and broth. Simmer, stirring occasionally, until slightly thickend about 2 minutes. .
- Spoon sauce over the mushrooms and fish.
Nutrition Facts : Calories 289.2, Fat 10.4, SaturatedFat 1.2, Cholesterol 136.4, Sodium 721.9, Carbohydrate 6.4, Fiber 1.8, Sugar 2.4, Protein 42.8
STEAMED ORANGE ROUGHY WITH BUCKWHEAT NOODLES AND ASPARAGUS/MUSHR
Make and share this Steamed Orange Roughy With Buckwheat Noodles and Asparagus/Mushr recipe from Food.com.
Provided by Veggie_Girl
Categories Vegetable
Time 35m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- In a wok, combine the chicken stock, quartered lemon, parsley stalks and thyme. Place the wok over medium-high heat and bring the stock to a boil. Place the filets of orange roughy in the bamboo steamer. Sprinkle the filets with salt and pepper.
- Place the bamboo steamer over the boiling liquid in the wok. Cover the steamer and steam the fish for 4 to 6 minutes depending on thickness of filets, or until the fish is opaque and just cooked through. Once the fish is cooked, remove the steamer from the wok. In a large saucepan, bring 2 cups of water to a boil over high heat.
- Strain the stock from the wok into the saucepan of boiling water. Return the liquid to a boil. Add the noodles to the boiling liquid and cook for 4 to 5 minutes or until al dente, stirring often. Heat 2 tablespoons of olive oil in the wok over medium-high heat. Swirl the wok to coat with the oil.
- Add the asparagus and morels and stir-fry for 2 to 3 minutes. Add the garlic to the wok and sauté for 1 minute. Sprinkle the lemon zest and lemon juice over the vegetables and season with salt and pepper.
- Toss the stir-fried vegetables with 3 tablespoons of the noodle cooking liquid. Remove from heat. Strain the noodles from the cooking liquid, then season the noodles to taste with salt and pepper. Toss the noodles with 1 tablespoon of olive oil.
- Using a two-pronged carving fork, twist the noodles around the fork and divide them among 4 plates. Place 1 orange roughy filet over each plate of noodles. Divide the stir-fried vegetable among the 4 plates.
Nutrition Facts : Calories 298.3, Fat 16.8, SaturatedFat 2.6, Cholesterol 56.4, Sodium 342.9, Carbohydrate 17.5, Fiber 4.4, Sugar 5.6, Protein 23.6
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