Orange Roughy Filets
Delicate orange roughy fillets topped with a flavorful vegetable mixture, melted mozzarella, and a zesty lemon-mayo sauce, perfect for a light and satisfying meal.
Ingredients
- 4 (2 1/2 oz.) orange roughy fillets ⓘ
- Vegetable cooking spray ⓘ
- 1/2 cup onion, finely chopped ⓘ
- 1 clove garlic, minced
- 1/4 cup celery, finely chopped ⓘ
- 1/4 cup carrot, finely chopped
- 1/4 cup sweet green pepper, minced ⓘ
- 1/8 teaspoon ground thyme ⓘ
- 1 tablespoon parsley, chopped ⓘ
- 1 tablespoon grated mozzarella ⓘ
- 2 tablespoons low-fat mayonnaise ⓘ
- 1/2 teaspoon Dijon mustard ⓘ
- 1 tablespoon lemon juice ⓘ
Instructions
- Rinse the fillets thoroughly in cold water and pat dry with paper towels. Set aside.
- Coat a medium skillet with vegetable cooking spray and heat over medium until hot.
- Add chopped onion and minced garlic; sauté until tender.
- Add chopped celery, carrot, and green pepper; cover and cook over medium-low heat for 5 minutes or until vegetables are tender.
- Stir in ground thyme and cook over medium-high heat until all moisture has evaporated.
- Stir in chopped parsley.
- Spoon an equal amount of vegetable mixture onto each fillet in a shallow casserole dish coated with cooking spray.
- Combine low-fat mayonnaise and Dijon mustard; spread the mixture evenly over each fillet and sprinkle with lemon juice.
- Sprinkle grated mozzarella on top of the fillets.
- Bake at 400°F (200°C) for 20 minutes or until the fish is lightly browned and flakes easily with a fork.
- Serve hot with rice.
Nutrition & Diet Analysis (per serving)
603
kcal
30% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).