Italian Orange Roughy(Low-Fat)
A flavorful, low-fat Italian-inspired fish dish featuring orange roughy marinated in lemon juice, topped with tomatoes, herbs, and dill, perfect for a healthy, light meal.
Ingredients
Instructions
- Marinate fish in lemon juice in a glass dish for about 45 minutes, turning at least once.
- Drain lemon juice off the fish.
- Place fish in a glass baking dish.
- Mix tomatoes, Italian seasoning, garlic, and dried dill weed.
- Pour the tomato mixture over the fish.
- Sprinkle dill on top.
- Bake, covered, for about 20 minutes at 350°F.
- Remove cover and bake for another 10 minutes.
Tips & Substitutions
For a zesty kick, consider adding capers or olives to the tomato mixture. If orange roughy isn't available, substitute with tilapia or cod for a similar texture. Allowing the fish to marinate longer in the lemon juice can enhance the flavors even more, but be cautious not to over-marinate as the acidity can change the fish's texture.
Serving Suggestions
This Italian Orange Roughy pairs beautifully with a side of steamed vegetables or a light salad. Consider serving alongside Lissa'S Favorite Spaghetti for a complete meal, or with crusty bread for soaking up the delicious tomato sauce. A sprinkle of fresh parsley or basil can add a touch of color and freshness.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place in an oven-safe dish and warm at 350°F for about 10-15 minutes, covered with foil to prevent drying out. Ensure the fish is heated through but avoid overcooking.
Nutrition & Diet Analysis (per serving)
Each serving of Italian Orange Roughy(Low-Fat) contains roughly 16 calories, with 1g protein, 3g carbohydrates, and 0g fat. It is a good source of vitamin C (12% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of fish for this recipe?
Yes, you can substitute orange roughy with other mild white fish such as tilapia or cod. Each will provide a slightly different flavor profile but will work well with the tomato and herb mixture.
How can I make this recipe gluten-free?
This recipe is naturally gluten-free, as it does not contain any wheat or gluten products. Just ensure that the canned tomatoes you choose are labeled gluten-free to be safe.
What can I pair with the fish to make it a complete meal?
For a well-rounded meal, serve this fish with a side of roasted vegetables or a mixed green salad. You could also include a light pasta dish like Spaghetti Salad For Six for a satisfying combination.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).