Orange Roughy with Red Peppers

Orange Roughy with Red Peppers
By Laura LaValle, RD, LD

This firm, flaky white fish lives in deep ocean waters and is a perennial favorite of fish lovers due to its light delicate flavor. The sweet taste of red bell pepper makes for a delectable pairing.

Time to table: 15 minutes
Serves: 2

Healing Nutrient Spotlight
Excellent source of vitamin A, vitamin C, niacin, vitamin B-6, vitamin B-12, selenium
Good source of thiamin, riboflavin, pantothenic acid, magnesium, copper

Ingredients*
1 T. olive oil
2 orange roughy fillets
1 red bell pepper, seeded and sliced
1 T. lemon juice
1/4 tsp. sea salt and 1/8 tsp pepper OR
1/2 tsp. or so of a garlic pepper seasoning blend

*Choose organic ingredients for optimal nutrition.

Preparation
Heat oil in heavy skillet. Add bell peppers and cook over medium heat for 2-3 minutes. Place fillets over peppers and sprinkle with seasonings and lemon juice. Lower heat to medium low and cover skillet. Cook about 8 minutes or until fish is flaky. Makes 2 larger servings or 4 small servings.

Nutrition analysis based on 2 servings:
196 calories, 26 g protein, 5 g carbohydrates, 8 g fat, 1 g saturated fat, 6 g monounsaturated fat, 1 g polyunsaturated fat, 34 mg cholesterol, 2 g sugars, 1 g fiber, 3512 IU vitamin A, .2 mg thiamin, .3 mg riboflavin, 5.4 mg niacin, 1 mg pantothenic acid, .7 mg vitamin B-6, 26 mcg folate, 3.4 mcg vitamin B-12, 117 mg vitamin C, 57 mg calcium, .3 mg copper, 57 mg magnesium, 625 mg potassium,62 mcg selenium, 390 mg sodium, 1.4 mg zinc