Description:

a very tasty fish dish that is low in calories, and quick to prepare

Source:

Jack Fox

Serves/Makes:2 or more

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

Preparation

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

Comments

Serves 2 or 3, and each serving is less than 250 calories. This is an excellent, and tasty diet meal that can be prepared in less than 1/2 hour.