Orange Roughy Vera Cruz
A flavorful seafood dish featuring tender orange roughy simmered in a spicy tomato and bell pepper sauce, perfect for a quick, vibrant Mediterranean-inspired meal.
Ingredients
Instructions
- Heat olive oil in a large nonstick skillet over medium heat.
- Add sliced onion and minced garlic; sauté for about 7 minutes until tender.
- Add yellow bell pepper rings and Mexican-style stewed tomatoes with jalapeno peppers and spices; cook over medium-high heat for 3 minutes.
- Place the orange roughy fillets in the skillet.
- Sprinkle the fish with garlic powder and pepper.
- Cover the skillet and reduce heat to simmer for 5 minutes until the fish is cooked through.
Tips & Substitutions
For added flavor, consider marinating the orange roughy in lime juice and spices for 30 minutes before cooking. If you prefer a milder dish, you can use regular stewed tomatoes instead of the Mexican-style. Fresh herbs like cilantro or parsley can also enhance the dish's freshness. Serve with a side of Pesto With Beans And Rice for a delightful meal.
Serving Suggestions
Serve the Orange Roughy Vera Cruz over a bed of fluffy rice or quinoa to soak up the flavorful sauce. Pair it with a light salad dressed with Portuguese Dressing For Green Salad for a refreshing contrast. For a complete meal, consider adding steamed vegetables or a side of Zucchini Gratin.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the fish in a skillet over low heat until heated through, adding a splash of water or broth to prevent drying out. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Orange Roughy Vera Cruz contains roughly 614 calories, with 18g protein, 70g carbohydrates, and 29g fat. It is an excellent source of protein (36% of the Daily Value), iron (26% of the Daily Value), and vitamin C (23% of the Daily Value), and a good source of dietary fiber. Note that it is relatively high in sodium, at 891mg per serving (39% of the Daily Value).
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I substitute orange roughy with another type of fish?
Yes, you can substitute orange roughy with other mild white fish like tilapia or cod. Just adjust the cooking time as needed, as different fish may vary in thickness and cooking duration.
How can I make this dish spicier?
To increase the heat, add fresh jalapeños or a pinch of red pepper flakes when sautéing the vegetables. You can also use spicier stewed tomatoes or serve with a hot sauce on the side for those who prefer it fiery.
Is this recipe suitable for meal prep?
Absolutely! This dish can be prepared in advance and stored in the refrigerator. Just be sure to keep the fish and vegetables separate until it's time to serve to maintain freshness and texture.
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).