Orange Roughy

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Prep Time: 10 minutes
Cook Time: 20 minutes
Servings: 2 servings
Calories: 419kcal

Ingredients

  • 8 oz Orange roughy skin off, check for pin bones (substitute haddock if needed)
  • 2 tbsp Extra-virgin olive oil plus more for the fish
  • 12 Grape tomatoes
  • 4 cloves Garlic minced
  • 2 tbsp Red onion minced
  • 2 tsp Scallions chopped, plus more for garnish
  • 2 cups Kale leaf removed from the stem
  • 1 tsp Lime juice
  • 2 slices Crusty bread toasted
US Customary - Metric

Instructions

  • Preheat the oven to 425 degrees.
  • Season the fish with salt and pepper.
  • Heat a nonstick pan over medium heat. Once hot, add the oil. Add the tomatoes, garlic, onion. Place the pan into the oven and cook until the tomatoes completely break down very soft. Season with salt and pepper to taste. Set the pan aside. Mix in the scallions.
  • Place the kale into an oven-safe saute pan to cover the bottom and drizzle with oil about 1 to 2 tablespoons. Season with salt. Lay the fish over top. Drizzle with lime juice and more oil if needed. Bake in the oven until the kale is wilted and the fish reaches an internal temperature of 125 degrees using a thermometer.
  • Spoon the tomato confit on the fish. Serve over kale with bread. Garnish with scallions.

Nutrition

Calories: 419kcal | Carbohydrates: 29g | Protein: 24g | Fat: 23g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 373mg | Sodium: 901mg | Potassium: 389mg | Fiber: 4g | Sugar: 12g | Vitamin A: 1210IU | Vitamin C: 16mg | Calcium: 196mg | Iron: 3mg

Orange Roughy

No ratings yet
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Servings 2 servings
Calories 419 kcal

Ingredients
 
 

  • 8 oz Orange roughy skin off, check for pin bones (substitute haddock if needed)
  • 2 tbsp Extra-virgin olive oil plus more for the fish
  • 12 Grape tomatoes
  • 4 cloves Garlic minced
  • 2 tbsp Red onion minced
  • 2 tsp Scallions chopped, plus more for garnish
  • 2 cups Kale leaf removed from the stem
  • 1 tsp Lime juice
  • 2 slices Crusty bread toasted

Instructions
 

  • Preheat the oven to 425 degrees.
  • Season the fish with salt and pepper.
  • Heat a nonstick pan over medium heat. Once hot, add the oil. Add the tomatoes, garlic, onion. Place the pan into the oven and cook until the tomatoes completely break down very soft. Season with salt and pepper to taste. Set the pan aside. Mix in the scallions.
  • Place the kale into an oven-safe saute pan to cover the bottom and drizzle with oil about 1 to 2 tablespoons. Season with salt. Lay the fish over top. Drizzle with lime juice and more oil if needed. Bake in the oven until the kale is wilted and the fish reaches an internal temperature of 125 degrees using a thermometer.
  • Spoon the tomato confit on the fish. Serve over kale with bread. Garnish with scallions.

Nutrition

Calories: 419kcalCarbohydrates: 29gProtein: 24gFat: 23gSaturated Fat: 7gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gTrans Fat: 1gCholesterol: 373mgSodium: 901mgPotassium: 389mgFiber: 4gSugar: 12gVitamin A: 1210IUVitamin C: 16mgCalcium: 196mgIron: 3mg
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