Orange Roughy With Sauteed Olives, Capers & Tomatoes

May 10, 2023May 10, 20230 2
Orange Roughy With Sauteed Olives, Capers & Tomatoes Recipe
in Seafood

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/4 cup olive oil
2 orange roughy fillets
1/2 cup chopped fresh parsley
1/4 teaspoon dry crushed red pepper
4 cups cherry tomatoes , halved
1 cup kalamata olives or 1 cup other brine-cured black olives , whole
1/8 cup capers
6 garlic cloves , minced
3 tablespoons sauvignon blanc wine

Nutrision Information

Servings Per Recipe
2
Calories
490
Sugar
8g
Fat
39g
Orange roughy is a type of white fish that is low in fat and high in protein. This recipe combines the mild flavor of the fish with a sautéed tomato and olive mixture that is bursting with flavor. Not only is this dish delicious, but it is also healthy and packed with nutrients. Eating seafood is a great way to support heart health and boost brain function, making this dish a smart choice for a satisfying meal.

Instructions

1.In a large skillet, heat the olive oil over medium heat.
2.Add the orange roughy fillets and cook for 3-4 minutes on each side, or until golden brown.
3.Remove the fillets from the skillet and set aside.
4.Add the parsley, crushed red pepper, cherry tomatoes, olives, capers, garlic, and sauvignon blanc to the skillet.
5.Cook the mixture for 4-5 minutes, or until the cherry tomatoes begin to soften.
6.Return the orange roughy fillets to the skillet and spoon the tomato mixture over the top.
7.Cover the skillet and cook for an additional 3-4 minutes, or until the fish is cooked through.

PROS

This dish is full of flavor and packed with healthy ingredients like tomatoes, olives, and capers.

The orange roughy is a mild, white fish that pairs perfectly with the savory tomato mixture.

CONS

Orange roughy can be expensive and difficult to find at some grocery stores.

The cooking time for the fish may vary depending on the thickness of the fillets, so be sure to keep an eye on them while they cook.

HEALTH & BENEFITS

This dish is low in calories and high in protein, making it a healthy choice for a satisfying meal.
The tomatoes in this dish are rich in vitamin C, while the olives and capers provide healthy fats and antioxidants.

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