Entrees-Poultry or Seafood - Orage Roughy Veracruz -3 pts




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Jules
08-25-1999, 12:10 PM
I made this tonight... and it was easy, and delicious!!!

Orange Roughy Veracruz
Yield: 4 servings

Ingredients


2 teaspoons olive oil
1 cup sliced onion
2 cloves garlic, minced
1 cup yellow bell pepper rings
1 (14-1/2-ounce) can Mexican-style stewed tomatoes with jalapeno
peppers and spices, undrained
4 (4-ounce) orange roughy or other lean white fish fillets
Dash of garlic powder
Dash of ground red pepper

Instructions

1. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic; saute 7 minutes or until tender. Add bell pepper and tomatoes; cook over medium-high heat 3 minutes. Add fish; sprinkle with garlic powder and pepper. Cover, reduce heat, and simmer 5 minutes.

2. Turn fish over. Cover and simmer an additional 5 minutes or until fish flakes easily when tested with a fork. Transfer fish to individual serving plates, reserving cooking sauce in skillet. Keep fish warm.

3. Place skillet with cooking sauce over medium-high heat, and cook 3 minutes or until thickened. Spoon sauce over fish. Yield: 4 servings (serving size: 3 ounces fish and 1/2 cup sauce).

Nutritional Information: CALORIES 149 (21% from fat) / PROTEIN 18.3g / FAT 3.4g (SAT 0.4g, MONO 2.2g, POLY 0.3g) / CARB 11g / FIBER 1.4g / CHOL 23mg / IRON 1.1mg / SODIUM 335mg / CALCIUM 43mg

From Cooking Light, May/June 1993, page 130.

shoot... can't edit the topic (sorry about the mispell) http://www.3fatchicks.com/ubb/smile.gif

[This message has been edited by Jules (edited 08-25-1999).]


SueC
08-28-1999, 08:51 PM
* Exported from MasterCook *

Orange Roughy Veracruz - 3 Points

Recipe By :Cooking Light, May/June 1993, page 130.
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons olive oil
1 cup sliced onion
2 cloves garlic -- minced
1 cup yellow bell pepper rings
1 can Mexican-style stewed tomatoes with -- (14-1/2-ounce)
jalapeno
peppers and spices -- undrained
4 orange roughy or other lean white fish -- (4-ounce)
fillets
1 Dash garlic powder
1 Dash ground red pepper

1. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic; saute 7 minutes or until tender. Add bell pepper and tomatoes; cook over medium-high heat 3 minutes. Add fish; sprinkle with garlic powder and pepper. Cover, reduce heat, and simmer 5 minutes.

2. Turn fish over. Cover and simmer an additional 5 minutes or until fish flakes easily when tested with a fork. Transfer fish to individual serving plates, reserving cooking sauce in skillet. Keep fish warm.

3. Place skillet with cooking sauce over medium-high heat, and cook 3 minutes or until thickened. Spoon sauce over fish. Yield: 4 servings (serving size: 3 ounces fish and 1/2 cup sauce).

Nutritional Information: CALORIES 149 (21% from fat) / PROTEIN 18.3g / FAT 3.4g (SAT 0.4g, MONO 2.2g, POLY 0.3g) / CARB 11g / FIBER 1.4g / CHOL 23mg / IRON 1.1mg / SODIUM 335mg / CALCIUM 43mg

- - - - - - - - - - - - - - - - - - -

Per serving: 33 Calories (kcal); 2g Total Fat; (59% calories from fat); trace Protein; 3g Carbohydrate; 0mg Cholesterol; 1mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0