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Tuesday, July 29, 2008

*Orange Roughy Primavera*

Today is Orange Roughy Fish. This is a very healthy meal, it has all kinds of good for you ingredients. Even the diabetic can eat this one. I'm not real big on fish, but I still eat it now and again. I take omega 3 supplements because of that. I like to be as healthy as I can. Well back to the meal. there is lemon in it, but if you prefer, you can use lime. That's really good too. Here is the recipe.

*Orange Roughy Primavera*

Servings: 4

For The Fish:
2 Tbls. Butter
4 4 Oz. Orange Roughy Fish Fillets
2½ Tbls. Lemon Juice
1/8 Tsp. Salt
1/8 Tsp. Pepper
For The Primavera:
2 Cloves Garlic, Minced
¼ Cups Olive Oil
1½ Cups Broccoli Florets
1 Cup Cauliflower Florets
¾ Cup Carrots, Sliced
1 Cup Mushrooms, Fresh & Sliced
¾ Cup Celery, Sliced Diagonally
¼ Tsp. Salt
¼ Tsp. Basil leaves
1/3 Cup Parmesan Cheese, Grated

Preheat oven at 450°F. Melt butter in a 13x9-inch
(3 quart) baking dish. Place the fish in the melted butter, turning to coat. dispers fish with lemon juice, salt, and pepper. Bake for 5 minutes. In the mean time, saute' garlic in the olive oil, using a large skillet.Holding back the Parmesan, add the remaining ingredients; Mix to coat with the olive oil. Stir-fry the vegetables for about 2 to 3 minutes. You want them crisp and tender. Spoon hot vegetable over the top of fish evenly, and sprinkle with the Parmesan cheese. Place in oven and bake another 5 minutes or until the fish flakes easily. Serve and enjoy.

Per Serving: 313 Cal (69% from Fat, 20% from Protein, 11% from Carb); 15 g Protein; 22 g Tot Fat; 7 g Sat Fat; 12 g Mono Fat; 2 g Poly Fat; 8 g Carb; 2 g Fiber; 3 g Sugar; 140 mg Calcium; 1 mg Iron; 481 mg Sodium; 57 mg Cholesterol.

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