Recipe: Orange Roughy with Mango Salsa - January 19th, 2011

I just tried this recipe the other day as I am trying to incorporate more fish into our menu at home.  I didn’t grow up eating fish or other types of seafood, so many of it is rather foreign to me.  This recipe was very easy, healthy and the best part was….it didn’t make my house smell like fish.  When I prepare it again, I will likely add some more seasonings as I like things with a ‘kick.’  If you give it a try, let me know if you have any positive and healthy changes to suggest!

Makes 2 servings:

For the Fish:
1 – 6 oz orange roughy filets (hallibut, cod, or any other white fish filet will work as well)
1/2 cup cold water
1 tbsp olive oil
Salt and pepper to taste
Juice from 1 lemon wedge (or just regular lemon juice)

Preheat oven to 350 degrees.  Place fish in a baking pan.  Combine water, lemon juice, salt, pepper, and olive oil in a bowl; pour over fish.  Bake uncovered for 25 minutes (note:  I used frozen filets so I needed to bake it for about 5-10 minutes longer).  Bast the fish at least once with the juices.

For the Mango Salsa (my favorite part):
1/2 mango, diced
2 tbsp minced onion
2 tbsp diced tomato
1 tsp minced jalapeno pepper (I think I had 2-3 tsp because I like ‘kick’)
1 tsp. chopped fresh cilantro

Combine mango salsa ingredients in a bowl and refrigerate while preparing fish.  When ready to serve, top fish with mango salsa.

Serve with (2 servings):
1 cup cooked Quinoa (What is Quinoa?  This was my first time cooking with it).
1/2 cup black beans, cooked or canned (If canned, rinse)

Nutrition Facts Per Serving:
Calories: 404
Protein: 42 grams
Carbs: 35 grams
Fat: 10 grams
Fiber: 6 grams

One response to “Recipe: Orange Roughy with Mango Salsa”

  1. Barb Walter says:

    Love the mango salsa with orange roughy or without!!

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