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Tarragon Fish and Vegetables

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  0 reviews
  • 35 min prep time
  • total time
  • 8 ingredients
  • 4 servings
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Dress up delicately flavored orange roughy with distinctive fresh tarragon and a shower of fresh vegetables.

Ingredients

2
tablespoons olive or vegetable oil
2
carrots, cut into julienne strips (1 1/2x1/4x1/4 inch)
1
zucchini, cut into julienne strips (1 1/2x1/4x1/4 inch)
1
small red bell pepper, cut into thin strips
1/2
cup sliced red onion
4
(6-oz.) orange roughy fillets
4
teaspoons chopped fresh tarragon or 1 1/2 teaspoons dried tarragon leaves
2
tablespoons butter or margarine, chilled

Steps

  • 1 Heat oven to 400°F. Heat oil in medium skillet over medium-high heat until hot. Add carrots, zucchini, bell pepper and onion; cook and stir 2 to 3 minutes or until vegetables are crisp-tender.
  • 2 Arrange orange roughy fillets in ungreased 13x9-inch (3-quart) glass baking dish. If desired, sprinkle each fillet with salt and pepper. Top each with 1/4 of vegetable mixture, tarragon and butter.
  • 3 Bake at 400°F. for 15 to 20 minutes or until fish flakes easily with fork.
  • 1 Heat oven to 400°F. Heat oil in medium skillet over medium-high heat until hot. Add carrots, zucchini, bell pepper and onion; cook and stir 2 to 3 minutes or until vegetables are crisp-tender.
  • 2 Arrange orange roughy fillets in ungreased 13x9-inch (3-quart) glass baking dish. If desired, sprinkle each fillet with salt and pepper. Top each with 1/4 of vegetable mixture, tarragon and butter.
  • 3 Bake at 400°F. for 15 to 20 minutes or until fish flakes easily with fork.

Expert Tips

Healthy experts suggest enjoying fish two or three times a week. Fish contains essential oils that may help prevent heat disease

The olive oil in this recipe also contains heart-healthy fats.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1/4 of Recipe
Calories
305
Calories from Fat
135
% Daily Value
Total Fat
15g
23%
Saturated Fat
5g
25%
Cholesterol
110mg
37%
Sodium
200mg
8%
Total Carbohydrate
7g
2%
Dietary Fiber
2g
8%
Sugars
4g
4%
Protein
35g
35%
% Daily Value*:
Vitamin A
100%
100%
Vitamin C
34%
34%
Calcium
4%
4%
Iron
6%
6%
Exchanges:
1 Vegetable; 4 1/2 Very Lean Meat; 2 1/2 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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