Baked Orange Roughy with Sun Dried Tomatoes

Low fat and a wonderful source of Vitamin A.


4 orange roughy fillets

Image result for orange roughy fillets
Picture Seafood Direct

2 cups fresh spinach, chopped

1 cup mushrooms, sliced
1 tomato, chopped
1/2 cup low-fat sun-dried tomato dressing
Nonstick cooking spray


Spray a large baking dish with the nonstick cooking spray. Preheat oven to 375 degrees. Place the fillets in a single layer in the dish. Place the spinach, mushrooms, and tomatoes into a large mixing bowl. Add the dressing and mix together well. Layer the spinach mixture evenly over the fillets. Bake 30 minutes or until fish flakes with a fork.

Tip: This dish also tastes great using salmon fillets.

Nutritional Information (Approximate Values):

Calories 190; Total fat 7 g; Saturated fat 1 g; Cholesterol 60 mg; Sodium 320 mg; Carbohydrate 5 g; Dietary fiber 1 g; Sugar 3 g; Protein 24 g; Vitamin a 25%; Vitamin C 10%; Calcium 4%; Iron 10%

chef murph 3 way

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.