Lemon Orange Roughy and Spicy Broccoli Recipe

Name: Lemon Orange Roughy and Spicy Broccoli
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 lb (.5 kg). Orange Roughy or Tilapia (approximately 3 filets); 3 large broccoli heads; 3 tbsp (45 ml). lemon juice; 1/4 tsp (1 ml). salt; 1/2 tsp (2 ml). coarse ground black pepper; 2 tbsp (30 ml). coarse chopped fresh parsley; 1 hot fresh red pepper, diced; 1 tbsp (15 ml). butter or margarine, melted; spray olive oil; 1 cup (225 ml) water

Servings: persons

1 lb (.5 kg). Orange Roughy or Tilapia (approximately 3 filets)
3 large broccoli heads
3 tbsp (45 ml). lemon juice
1/4 tsp (1 ml). salt
1/2 tsp (2 ml). coarse ground black pepper
2 tbsp (30 ml). coarse chopped fresh parsley
1 hot fresh red pepper, diced
1 tbsp (15 ml). butter or margarine, melted
spray olive oil
1 cup (225 ml) water

1
Preheat oven to 450 degrees (225 C.).
2
Prepare 8 inch X 11 inch baking dish by spraying a light coat of olive oil on bottom surface.
3
Thaw fish, and fold thin parts so that the fish is equal thickness, about 1/2 inch.
4
Lay fish in baking dish in one layer.
5
Mix lemon juice, salt, parsley, and pepper in a small bowl.
6
Spread mix over fish and set aside, momentarily.
7
Using a 4-quart saucepan and steamer strainer, add water to just below strainer level, and bring to boil.
8
At the same time, place fish in oven and cook for approximately 15 minutes, or until flaky and white.
9
Cut up broccoli into stem pieces (about 1 1/2 inch X 1/2 inch), and large bite-size florets.
10
Dice red pepper.
11
Add stem pieces and red pepper to steamer.
12
When stem pieces are almost il dente , add remaining broccoli.
13
Melt the butter.
14
When broccoli is done (not mushy), transfer to a large serving plate, and drizzle butter over it.
15
Lightly salt and pepper.
16
When fish is done, gently scoop out each filet, and set on top of the broccoli.
17
Pour remaining juices from the baking dish over the entire plate.
18
Garnish with fresh parsley.

118

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 10 ingredients. The key ingredients include: 1 lb (.5 kg). Orange Roughy or Tilapia (approximately 3 filets), 3 large broccoli heads, 3 tbsp (45 ml). lemon juice, 1/4 tsp (1 ml). salt, and more.

Yes, Lemon Orange Roughy and Spicy Broccoli falls under the General category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Lemon Orange Roughy and Spicy Broccoli

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