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Prep 15min
Total30min
Ingredients13
Servings4
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Ingredients
3
tablespoons margarine or butter
4
(4 to 5-oz.) fresh or frozen orange roughy fish fillets, thawed
1
tablespoon lemon juice
Dash salt and pepper
1
garlic clove, minced
1 1/2
cups fresh broccoli florets
1
cup fresh cauliflower florets
1
cup julienne-cut (2x1/8x1/8-inch) carrots
1
cup sliced fresh mushrooms or 1 (2.5-oz.) jar sliced mushrooms, drained
1/2
cup diagonally sliced celery
1/4
teaspoon salt
1/4
teaspoon dried basil leaves
1/4
cup grated Parmesan cheese
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Steps
1
Heat oven to 450°F. In oven, melt 2 tablespoons of the margarine in 13x9-inch (3 quart) baking dish. Place fish in melted margarine; turn to coat. Sprinkle with lemon juice, salt and pepper. Bake at 450°F. for 5 minutes. Remove from oven.
2
While fish is baking, in large skillet, melt remaining 1 tablespoon margarine over medium-high heat. Add garlic; cook until lightly browned. Add all remaining ingredients except Parmesan cheese. Cook and stir 5 to 6 minutes or until vegetables are crisp-tender.
3
Spoon hot vegetables in center of baking dish, moving fish to ends of dish. Sprinkle with Parmesan cheese. Return to oven; bake an additional 3 to 5 minutes or until fish flakes easily with fork.
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Orange roughy is a New Zealand fish with firm white flesh and a very mild flavor. It's also low in fat.
Any white-fleshed, mild-flavored fish such as flounder, haddock or whitefish can be used in place of the orange roughy.
One pound of frozen wrapped fish will thaw in the refrigerator in about 24 hours. To quickly thaw frozen fish, place the fish in a tightly sealed plastic food storage bag; place in cold water, allowing about 1 hour thawing time per pound of fish.
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Nutrition Facts
Serving Size:1/4 of Recipe
Calories
240
Calories from Fat
110
Total Fat
12g
18%
Saturated Fat
3g
15%
Cholesterol
35mg
12%
Sodium
510mg
21%
Total Carbohydrate
8g
3%
Dietary Fiber
3g
12%
Sugars
3g
Protein
26g
% Daily Value*:
Vitamin A
200%
200%
Vitamin C
60%
60%
Calcium
15%
15%
Iron
6%
6%
Exchanges:
1 Vegetable; 3 1/2 Very Lean Meat; 2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.
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