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You can substitute perch, flounder, cod, or any other light fish in this recipe.
To thaw frozen fish in a hurry, remove the frozen fish from its package and place into a colander. Submerge the colander in COLD water. Every so often while thawing, gently separate the filets taking care not to break up the fish.
NEVER thaw fish out on the kitchen counter.
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| Baked Orange Roughy |
Ingredients
(6 servings - 18 g protein and 9 g carb per serving)
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| 1-1/2 pounds |
orange roughy fillets |
| 1-1/2 cups |
water |
| 2 tbsp |
lemon juice |
| 2 large |
tomatoes (sliced) |
| 1/2 medium |
green pepper (minced) |
| 2 tbsp |
minced onion |
| 1/2 cup |
bread crumbs |
| 1 tbsp |
olive oil |
| 1/2 tsp |
basil |
| 1/2 tsp |
fresh ground black pepper |
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- Preheat oven to 350 degrees.
- Soak fillets in water and lemon juice for 5 minutes.
- Spray baking dish with non-stick cooking spray.
- Arrange fillets in baking dish.
- Sprinkle with black pepper.
- Arrange tomato slices on top of fillets.
- Sprinkle green pepper and onion on top of tomatoes.
- Sprinkle bread crumbs over the top of each stack.
- Drizzle olive oil over stacks.
- Sprinkle basil over everything.
- Place baking dish on center rack of oven.
- Bake for 15 minutes.
- Serve while hot.
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