Orange Roughy With Vegetables
A light and flavorful fish dish featuring orange roughy with vegetables, infused with lemon, garlic, and Worcestershire sauce, perfect for a healthy and quick meal.
Ingredients
Instructions
- Thaw fish if frozen.
- In a large skillet, combine water, onion slice, lemon juice, salt, and pepper.
- Bring to boiling; reduce heat and add fish fillets. Simmer for 5 to 8 minutes or until fillets flake when tested.
- Meanwhile, in a saucepan, cook mushrooms, green pepper, green onions, and garlic in oil until tender.
- Stir in chopped tomatoes and Worcestershire sauce; cook for 2 minutes. Transfer vegetables to a serving platter.
- Using a slotted spoon, remove fish from cooking liquid and place on the vegetables.
Tips & Substitutions
For a lighter version, consider substituting olive oil with a cooking spray or using vegetable broth instead of water. If orange roughy is not available, tilapia or cod can be used as substitutes. To enhance the flavors, marinate the fish in lemon juice and Worcestershire sauce for about 30 minutes before cooking. This dish can be complemented with a side of Easy Tomato Soup for a comforting meal.
Serving Suggestions
Serve the orange roughy on a bed of the sautéed vegetables for a colorful presentation. This dish pairs well with a light salad such as Tropical Surprise Salad or steamed rice. For a complete meal, consider adding a side of Betty'S Three Bean Salad to round out the flavors and textures.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the microwave, adding a splash of water to prevent drying out, or in a skillet over low heat until warmed through. Avoid reheating more than once to maintain quality and safety.
Nutrition & Diet Analysis (per serving)
Each serving of Orange Roughy With Vegetables contains roughly 126 calories, with 7g protein, 18g carbohydrates, and 5g fat. It is an excellent source of vitamin D (197% of the Daily Value), vitamin C (85% of the Daily Value), and potassium (20% of the Daily Value), and a good source of dietary fiber and protein. Note that it is relatively high in sodium, at 1834mg per serving (80% 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 frozen vegetables instead of fresh?
Yes, frozen vegetables can be used as a convenient alternative. Just ensure they are thawed and drained before cooking to avoid excess moisture. This will save prep time while still providing a nutritious addition to the dish.
What can I use instead of Worcestershire sauce?
If you don't have Worcestershire sauce on hand, you can substitute it with soy sauce mixed with a little vinegar or lemon juice for acidity. This will still provide a similar umami flavor to the dish.
How can I tell when the fish is done cooking?
The fish is done when it flakes easily with a fork and appears opaque throughout. Cooking time may vary based on the thickness of the fillets, so it's best to check a few minutes early to avoid overcooking.
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).