Vegetable-Steamed Orange Roughy

Steaming fish over a bed of vegetables keeps the fish tender, moist, and infused with flavor.

Yield: 4 servings (serving size: 1 fillet and 1 cup vegetables)

Ingredients

• 1  tablespoon  olive oil
• 1  cup  green bell pepper strips (about 1 large)
• 1  cup  red bell pepper strips (about 1 large)
• 1  cup  chopped onion (about 1 large)
• 3  garlic cloves, minced
• 2  cups  yellow squash, cut in half lengthwise and sliced (about 1 large)
• 1/3  cup  water
• 2  tablespoons  fresh lemon juice
• 1  tablespoon  chopped fresh thyme, divided
• 3/4  teaspoon  salt, divided
• 1/4  teaspoon  hot sauce
• 4  (6-ounce) orange roughy fillets
• 1/4  teaspoon  black pepper

Preparation

1. Heat olive oil in a 2-inch-deep, straight-sided nonstick skillet or Dutch oven over medium-high heat. Add bell pepper strips, onion, and garlic; sauté 2 minutes. Add squash; sauté 2 minutes.

2. Reduce heat to medium; add water, lemon juice, 2 teaspoons thyme, 1/2 teaspoon salt, and hot sauce. Arrange fillets in a single layer over vegetable mixture; sprinkle fillets with 1 teaspoon thyme, 1/4 teaspoon salt, and black pepper. Cover, reduce heat, and simmer 12 minutes or until fish flakes easily when tested with a fork.

carbo rating: 9

Nutritional Information

Calories:

161 (0.0% from fat)

Fat:

4.7g (sat 0.6g,mono 0.0g,poly 0.0g)

Protein:

18.7g

Carbohydrate:

11.9g

Fiber:

3.1g

Cholesterol:

23mg

Iron:

2.2mg

Sodium:

518mg

Calcium:

40mg