Orange Roughy with Artichokes & Sun Dried Tomatoes Recipe

Looking for an easy Orange Roughy with Artichokes & Sun Dried Tomatoes recipe? Learn how to make Orange Roughy with Artichokes & Sun Dried Tomatoes using healthy ingredients.


Submitted by josephino

Makes 4 servings



Recipe from the American Heart Association Delicious, quick easy to fix. Preparation time: 10 minutes Cooking time: 8 minutes

Recipe Ingredients for Orange Roughy with Artichokes & Sun Dried Tomatoes

12 ounce Orange Roughy Fillets, (4 3-oz. fillets)
1 tbsp. all purpose flour
1 Olive Oil Spray
1 tsp. garlic, chopped (2 medium cloves)
1/2 cup dry white wine
1/2 cup fat-free evaporated milk
1/4 cup plus 2 tbsp. lemon juice (2 medium lemons)
1/2 package (9-ounce) frozen artichoke hearts,thawed, quartered (or 1/2 14-oz. can rinsed & drained)
2 sun-dried tomatoes, dry packed (4 halves), chopped

Recipe Directions for Orange Roughy with Artichokes & Sun Dried Tomatoes

  1. Rinse fish and pat dry with paper towels.

  2. Sprinkle flour on both sides of fish.

  3. Heat a large skillet over medium heat.

  4. Spray oil and coat bottom of skillet.

  5. Cook fish for 3 minutes.

  6. Turn fish over and cook for 2 minutes; sprinkle with garlic and cook for 1 minute.

  7. Increase heat to high and add remaining ingredients.

  8. Cook for 6 to 8 minutes, or until sauce thickens to desired consistency, stirring occasionally.

Categories

Fish, Main Dish, American, Saute

Nutrition Facts
Serving Size 255.6g
Amount Per Serving
Calories
184
Calories from Fat
34
% Daily Value*
Total Fat
3.8g
6%
Saturated Fat
1.5g
7%
Trans Fat
0.0g
Cholesterol
29mg
10%
Sodium
125mg
5%
Potassium
369mg
11%
Total Carbohydrates
12.3g
4%
Dietary Fiber
2.2g
9%
Sugars
5.9g
Protein
20.1g
Vitamin A 13% Vitamin C 28%
Calcium 10% Iron 3%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C+
  Good points
  • High in vitamin C
  •   Bad points
  • Contains alcohol
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