Baked Orange Roughy with Sautéed Vegetables
Savor the delicate flavors of tender Orange Roughy paired with a vibrant medley of sautéed zucchini, onions, and mushrooms. This wholesome dish, topped with zesty lemon slices and sprinkled with Parmesan cheese, not only offers a delightful culinary experience but is also a healthy option for any meal. Ideal for family dinners or guests, this recipe is easy to prepare and guarantees to impress with both taste and presentation.
N/A
Servings
400
Calories
10
Ingredients
Ingredients
Zucchini
1 (medium-sized, sliced)
Onion
1 (small, sliced)
Mushrooms
1 cup (sliced)
Lemon
3 (sliced)
Olive Oil
1 tablespoon (for sautéing)
Margarine
1 tablespoon (for sautéing)
Parmesan Cheese
2 tablespoons (grated)
Pepper
1/4 teaspoon (to taste)
Garlic Powder
1/8 teaspoon (to taste)
Orange Roughy Fillets
3 lbs (thawed if frozen)
Instructions
1
1. Begin by preheating your oven to 375°F (190°C).
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2. In a large skillet, heat the olive oil and margarine over medium heat.
3
3. Add the zucchini, sliced onion, mushrooms, and lemon slices to the skillet. Sauté for about 3 minutes or until the vegetables are tender.
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4. Once the vegetables are tender, carefully remove the lemon slices and set them aside for later use.
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5. Stir in the grated Parmesan cheese, pepper, and garlic powder into the sautéed vegetables, mixing well to combine.
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6. Take a 13x9 inch baking dish and generously spray it with pan coating to prevent sticking.
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7. Place the Orange Roughy fillets in the baking dish, arranging them in a single layer.
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8. Spoon the flavorful vegetable mixture evenly over the fish fillets.
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9. Arrange the reserved lemon slices on top of the fish and vegetables for added taste and presentation.
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10. Bake in the preheated oven for approximately 30 to 35 minutes or until the fish flakes easily with a fork.
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11. For variation, feel free to substitute the Orange Roughy with Red Snapper, Perch, Catfish, Flounder, or Cod.
Nutrition Information
20g
Fat
9g
Carbs
35g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the name of this dish?
The dish is called Baked Orange Roughy with Sautéed Vegetables.
What are the primary ingredients in the vegetable medley?
The vegetable medley includes sliced zucchini, onions, and mushrooms.
How many calories are in a serving of Baked Orange Roughy?
There are 400 calories per serving.
What is the recommended oven temperature for this recipe?
The oven should be preheated to 375°F (190°C).
How long should the fish bake?
The fish should bake for approximately 30 to 35 minutes.
Can I substitute Orange Roughy with other types of fish?
Yes, you can substitute it with Red Snapper, Perch, Catfish, Flounder, or Cod.
How much protein does this dish provide?
This dish contains 35g of protein.
How much fat is in this recipe?
There is 20g of fat in this recipe.
What is the carbohydrate count for this meal?
The meal contains 9g of carbohydrates.
How long should the vegetables be sautéed?
Sauté the vegetables for about 3 minutes or until they are tender.
What size baking dish is required?
A 13x9 inch baking dish is recommended.
How much Orange Roughy is needed for this recipe?
You will need 3 lbs of Orange Roughy fillets.
What spices are used to season the vegetables?
The vegetables are seasoned with 1/4 teaspoon of pepper and 1/8 teaspoon of garlic powder.
How many lemons are required and how are they used?
Three sliced lemons are used; they are sautéed with the vegetables and then placed on top of the fish for baking.
Should the fish be fresh or frozen?
You can use either, but if using frozen fish, it must be thawed before preparation.
What type of oil and fat are used for sautéing?
The recipe uses 1 tablespoon of olive oil and 1 tablespoon of margarine.
Is cheese included in this recipe?
Yes, 2 tablespoons of grated Parmesan cheese are stirred into the vegetable mixture.
How do I prevent the fish from sticking to the pan?
Generously spray the baking dish with pan coating before adding the fish.
How do you know when the fish is fully cooked?
The fish is ready when it flakes easily with a fork.
What is the preparation for the zucchini?
Use one medium-sized zucchini and slice it.
What is the preparation for the onion?
Use one small onion and slice it.
How many mushrooms are needed?
The recipe calls for 1 cup of sliced mushrooms.
When should the lemon slices be removed from the skillet?
Remove the lemon slices once the vegetables are tender and before adding the cheese and spices.
How should the fish be arranged in the baking dish?
Arrange the fillets in a single layer in the dish.
Where do the sautéed vegetables go in the final assembly?
The vegetable mixture should be spooned evenly over the fish fillets.
What is the final step before putting the dish in the oven?
Arrange the reserved sautéed lemon slices on top of the fish and vegetables.
Is this dish considered a healthy option?
Yes, it is described as a wholesome and healthy culinary experience.
What is the texture of the fish once cooked?
The fish becomes tender and delicate, flaking easily.
Does the recipe include fiber or sugar information?
No, the values for fiber and sugar are not specified in this recipe.
How many total ingredients are used in this recipe?
There are 10 main ingredients used in this dish.