Steamed Orange Roughy With Buckwheat Noodles And Asparagusmushr Recipes

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ORANGE ROUGHY WITH BOK CHOY AND CHERRY TOMATOES



Orange Roughy with Bok Choy and Cherry Tomatoes image

Categories     Sauce     Tomato     Side     Fry     Low Sodium     Orange     Cherry     Bok Choy     Simmer

Yield serves 4, 3 ounces fish and 3/4 cup sauce per serving

Number Of Ingredients 11

1 teaspoon canola or corn oil
1/2 medium onion, thinly sliced
4 mild fish fillets, such as orange roughy (about 4 ounces each), rinsed and patted dry
1/2 cup fat-free, low-sodium chicken broth
1/2 cup dry white wine (regular or nonalcoholic)
1/8 teaspoon pepper
1 small bunch bok choy (12 to 16 ounces)
1 cup cherry tomatoes
1 1/2 tablespoons all-purpose flour
3 tablespoons water
1/4 cup fat-free sour cream, at room temperature

Steps:

  • In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for about 3 minutes, or until soft, stirring occasionally.
  • Add the fish, broth, wine, and pepper to the skillet. Bring to a simmer, still over medium-high heat. Reduce the heat and simmer, covered, for 8 to 10 minutes, or until the fish flakes easily when tested with a fork.
  • Meanwhile, trim and discard the ends of the bok choy stalks. Slice the stalks crosswise into 1/4-inch pieces. Transfer to a small bowl. Cut the bok choy leaves crosswise into thin strips. Transfer to a separate small bowl. Halve the tomatoes. Add to the bok choy leaves. Set aside.
  • Put the flour in a small bowl. Add the water, whisking to dissolve. Set aside.
  • When the fish is done, use a slotted spatula or slotted spoon to transfer to a platter. Cover with aluminum foil to keep warm. (The fish will continue to cook slightly as it stands.)
  • Add the bok choy stalks to the skillet. Increase the heat to medium high and bring to a simmer. Simmer for 1 to 2 minutes, or until tender-crisp, stirring occasionally.
  • Stir in the flour mixture. Cook for 1 to 2 minutes, or until thick and bubbly, stirring occasionally. Reduce the heat to low.
  • Add the bok choy leaves and tomatoes. Cook for 1 to 2 minutes, or until the leaves are tender and the mixture cools slightly, stirring occasionally. Remove from the heat (leave the stove on).
  • Stir in the sour cream. Return to the heat and cook for 1 to 2 minutes, or until warmed through, stirring occasionally. Spoon over the fish.
  • Cook's Tip on Bok Choy
  • To make slicing bok choy easier, stack the leaves and roll them up together, starting from a long side. Slice the roll crosswise into thin strips.
  • nutrition information
  • (Per Serving)
  • Calories: 157
  • Total Fat: 2.5g
  • Saturated: 0.0g
  • Trans: 0.0g
  • Polyunsaturated: 0.5g
  • Monounsaturated: 1.0g
  • Cholesterol: 71mg
  • Sodium: 149mg
  • Carbohydrates: 11g
  • Fiber: 2g
  • Sugars: 5g
  • Protein: 23g
  • Dietary Exchanges
  • 2 Vegetable
  • 3 Very Lean Meat

STEAMED ORANGE ROUGHY WITH MUSHROOM SAUCE



Steamed Orange Roughy With Mushroom Sauce image

Simple steamed fish, topped with seared mushrooms and an Asian sauce of ginger,garlic scallions soy sauce and dry mustard Lovely with steamed spinach and brown rice

Provided by dianna619

Categories     < 30 Mins

Time 25m

Yield 4 serving(s)

Number Of Ingredients 11

2 lbs orange roughy fillets, cut to make 4 pieces
1/2 teaspoon ground black pepper
2 tablespoons olive oil
1 teaspoon olive oil
1 lb mushroom, cut in thin slices
2 teaspoons chopped fresh ginger
2 scallions, including green tops cut 1/2-inch pieces
3 garlic cloves, minced
2 tablespoons soy sauce
1 3/4 teaspoons dry mustard
1/4 cup chicken broth

Steps:

  • 1 In a large pot or large fry pan with lid bring about 1" water to boil, season fish with pepper ( soy sauce has enough salt ) . If fillets are thin, fold in half, put fillets in a steamer basket over the boiling water. Reduce the heat to moderately high and steam until just done, about 10 minutes for folded 1/2" fillets. Transfer to plates.
  • 2 Meanwhile in a large frying pan, heat 2 tbs oil over high heat. Add mushrooms. Cook until browned about 5 minutes. Top fish with mushrooms.
  • 3 Reduce heat to moderately low. Heat remaining tsp oil in pan, add the ginger,garlic and scallions. Cook stirring for 1 minute. Stir in the soy sauce, dry mustad, wine and broth. Simmer, stirring occasionally, until slightly thickend about 2 minutes. .
  • Spoon sauce over the mushrooms and fish.

Nutrition Facts : Calories 289.2, Fat 10.4, SaturatedFat 1.2, Cholesterol 136.4, Sodium 721.9, Carbohydrate 6.4, Fiber 1.8, Sugar 2.4, Protein 42.8

GARLIC PARMESAN ORANGE ROUGHY



Garlic Parmesan Orange Roughy image

This is a quick, flavorful dish that looks gourmet. The spread works well with other mild white fish. Serve with your favorite vegetable and couscous for an easy weeknight meal.

Provided by chibi chef

Categories     Seafood     Fish

Time 20m

Yield 4

Number Of Ingredients 8

4 (4 ounce) fillets orange roughy
½ lemon
½ cup grated Parmesan cheese
¼ cup butter, softened
¼ cup prepared Dijon mustard mayonnaise blend
1 large clove garlic, pressed
¼ pinch salt
paprika

Steps:

  • Preheat the oven's broiler and set the oven rack about 6 inches from the heat source.
  • Place the orange roughy filets on the broiler pan and squeeze the lemon over the top of the fish. Broil the filets in the preheated oven for about 6 to 8 minutes.
  • Combine parmesan, butter, dijionnaise, garlic, and salt in a small bowl. Remove the fish from the oven and spread the cheese mixture on top of the filets. Sprinkle with paprika. Broil until the topping is lightly browned and the fish flakes easily with a fork, about 3 minutes.

Nutrition Facts : Calories 253.4 calories, Carbohydrate 3.5 g, Cholesterol 110.1 mg, Fat 16.3 g, Fiber 0.8 g, Protein 24.3 g, SaturatedFat 9.1 g, Sodium 357.7 mg, Sugar 0.1 g

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