Orange Roughy With Basil & Peppers

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Servings: 4 Difficulty: Intermediate
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A quick and elegant microwave meal featuring delicate fish with vibrant vegetables.
Orange Roughy With Basil & Peppers recipe image
Orange Roughy With Basil & Peppers recipe image
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Orange Roughy With Basil & Peppers

Author: chefs-mate Cooking Method: Cuisine: Courses:
Difficulty: Intermediate
Servings: 4 Calories: 15.5

Description

This elegant yet simple dish highlights the delicate, flaky texture of orange roughy paired with the crisp sweetness of bell peppers and the aromatic freshness of basil. The microwave method steams the ingredients gently, preserving moisture and nutrients while ensuring a tender result. It is an ideal weeknight solution for those seeking a healthy, low-effort meal that does not compromise on flavor. The bright notes from lemon and paprika add a sophisticated finish, making it perfect for light dinners or when you want something satisfying but not heavy. Serve immediately for the best texture.

Ingredients

Directions

  1. Seed and julienne slice the bell peppers and onion.
  2. Layer the peppers and onion over the bottom of a shallow 12 x 7-inch microwave-safe baking dish.
  3. Sprinkle with half of the basil and half the ground pepper.
  4. Cover dish with plastic wrap, leaving one corner open to vent.
  5. Microwave on HIGH (100%) setting for 2-3 minutes, or until vegetables are partially tender.
  6. Arrange the orange roughy fillets over the vegetables, with thickest portions toward the outside.
  7. Sprinkle with remaining basil and ground pepper.
  8. Dust lightly with paprika.
  9. Cover with vented plastic wrap and microwave 7-9 minutes longer, rotating dish 1/2 turn after 4 minutes, until fish flakes easily with a fork.
  10. Let stand, covered, for 3 minutes before serving with lemon wedges.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 15.5kcal
% Daily Value *
Total Fat 0.1g1%
Saturated Fat 0.0g0%
Cholesterol 0.0mg0%
Sodium 2.0mg1%
Total Carbohydrate 3.5g2%
Dietary Fiber 1.2g5%
Sugars 2.1g
Protein 0.5g1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Ensure the plastic wrap is vented properly to allow steam to escape, preventing splatters and ensuring even cooking.

Orange roughy is a delicate fish; avoid overcooking to maintain its tender texture. It is done when it flakes easily with a fork.

For a variation, you can add a splash of white wine or chicken broth to the dish before microwaving for extra moisture.

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the microwave or eat cold over salad.

If fresh basil is unavailable, dried basil works well but add it at the beginning of cooking to allow flavors to meld.

Keywords: orange roughy, fish, basil, bell peppers, microwave, healthy, quick dinner, steamed fish, easy meal, seafood, weeknight, low fat, lemon, paprika, onion, vegetable
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