Orange Roughy Ole

Yield: 4 servings

Exchanges per serving:
2 Very Lean Meat
2 Vegetable

Per serving:
Calories 150
Carbohydrate 12.0g
Protein 18.5g
Fat 3.2g
Cholesterol 23mg
Fiber 1.1g
Sodium 335mg


2 teaspoons olive oil
1 cup sliced onion
2 cloves garlic, minced
1 sweet yellow pepper, cut into rings
1 14 ½-ounce can Mexican-style stewed tomatoes with jalapeno and spices, untrained
4 4-ounce orange roughy fillets
Dash of garlic powder
Dash of ground red pepper


1. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic; sauté 7 minutes or until tender. Add yellow pepper and tomato; cook over medium-high heat 3 minutes.

2. Add fish; sprinkle with garlic powder and red pepper. Cover, reduce heat, and simmer 5 minutes.

3. Turn fish; cover and simmer 5 additional minutes or until fish flakes easily when tested with a fork. Transfer fish to individual serving plates, and keep warm. Reserve tomato mixture in skillet.

4. Cook tomato mixture over medium-high heat 3 minutes or until thickened, stirring often. Spoon tomato mixture evenly over fish.


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