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Orange Roughy with Artichokes and Sun Dried Tomatoes
Serves 4. Prep time: 10 mins.
Cooking time: 8 mins.
Ingredients:
4 orange roughy fillets (4 oz. each)
1 T quinoa flour
2 T extra-virgin olive oil
1 t bottled chopped garlic, or 2 med. garlic cloves, chopped
½ cup dry white wine (regular or non-alcoholic*)
½ cup fat-free evaporated milk**
½ cup plus 2 T lemon juice (2 medium lemons)
½ 9 oz. pkg. from artichoke hearts (rinsed and drained, if canned)
2 sun-dried tomatoes, dry packed (4 halves), chopped
pepper to taste
Rinse fish and pat dry with paper towels. Sprinkle flour to both sides of fish. Heat a large skillet over medium
heat. Add oil and swirl to coat bottom of skillet. Cook fish for 3 minutes. Turn fish over and cook for 2
minutes; sprinkle with garlic and cook for 1 minute.
Increase heat to high and add remaining ingredients. Cook for 6 to 8 minutes, or until sauce thickens to
desired consistency.
Red Snapper with Cherry Tomato Salsa
2 tablespoons olive oil
2 tablespoons chopped fresh basil
1 tablespoon fresh lime juice
1 cup small cherry tomatoes, halved
1/3 cup chopped red onion
1 teaspoon minced jalapeno chili with seeds
1 teaspoon honey
4 (4 ounce) fillets red snapper fillets
Nutrition Info
Per Serving
• Calories: 387 kcal
• Carbohydrates: 9 g
• Dietary Fiber: 1 g
• Fat: 16 g
• Protein: 47 g
• Sugars: 4 g
2. Cooking Directions
Preheat oven to 400 degrees F. Whisk oil, 1 tablespoon basil and lime juice in medium bowl to blend. Transfer
1 1/2 tablespoons dressing to small bowl and reserve for fish. Mix remaining 1 tablespoon basil, tomatoes,
onion, jalapeno and honey into dressing in medium bowl. Season salsa with salt and pepper.
Lightly brush small baking sheet with oil. Sprinkle both sides of fish with salt and pepper. Arrange fish on
prepared sheet; brush with reserved 1 1/2 tablespoons dressing. Roast fish until just opaque in center, about
10 minutes. Transfer fish to 2 plates. Spoon salsa alongside and serve.
Yield: 2 servings
Serves 4. Prep time: 10 mins.
Cooking time: 8 mins.
Ingredients:
4 orange roughy fillets (4 oz. each)
1 T quinoa flour
2 T extra-virgin olive oil
1 t bottled chopped garlic, or 2 med. garlic cloves, chopped
½ cup dry white wine (regular or non-alcoholic*)
½ cup fat-free evaporated milk**
½ cup plus 2 T lemon juice (2 medium lemons)
½ 9 oz. pkg. from artichoke hearts (rinsed and drained, if canned)
2 sun-dried tomatoes, dry packed (4 halves), chopped
pepper to taste
Rinse fish and pat dry with paper towels. Sprinkle flour to both sides of fish. Heat a large skillet over medium
heat. Add oil and swirl to coat bottom of skillet. Cook fish for 3 minutes. Turn fish over and cook for 2
minutes; sprinkle with garlic and cook for 1 minute.
Increase heat to high and add remaining ingredients. Cook for 6 to 8 minutes, or until sauce thickens to
desired consistency.
Red Snapper with Cherry Tomato Salsa
2 tablespoons olive oil
2 tablespoons chopped fresh basil
1 tablespoon fresh lime juice
1 cup small cherry tomatoes, halved
1/3 cup chopped red onion
1 teaspoon minced jalapeno chili with seeds
1 teaspoon honey
4 (4 ounce) fillets red snapper fillets
Nutrition Info
Per Serving
• Calories: 387 kcal
• Carbohydrates: 9 g
• Dietary Fiber: 1 g
• Fat: 16 g
• Protein: 47 g
• Sugars: 4 g
2. Cooking Directions
Preheat oven to 400 degrees F. Whisk oil, 1 tablespoon basil and lime juice in medium bowl to blend. Transfer
1 1/2 tablespoons dressing to small bowl and reserve for fish. Mix remaining 1 tablespoon basil, tomatoes,
onion, jalapeno and honey into dressing in medium bowl. Season salsa with salt and pepper.
Lightly brush small baking sheet with oil. Sprinkle both sides of fish with salt and pepper. Arrange fish on
prepared sheet; brush with reserved 1 1/2 tablespoons dressing. Roast fish until just opaque in center, about
10 minutes. Transfer fish to 2 plates. Spoon salsa alongside and serve.
Yield: 2 servings