Dress up delicately flavored orange roughy with distinctive fresh tarragon and a shower of fresh vegetables.
Tarragon Fish and Vegetables
- Prep Time 35 min
- Total 0 min
- Servings 4
- Ingredients 8
Ingredients
- 2 tablespoons olive or vegetable oil
- 2 carrots, cut into julienne strips (1 1/2x1/4x1/4 inch)
- 1 zucchini, cut into julienne strips (1 1/2x1/4x1/4 inch)
- 1 small red bell pepper, cut into thin strips
- 1/2 cup sliced red onion
- 4 (6-oz.) orange roughy fillets
- 4 teaspoons chopped fresh tarragon or 1 1/2 teaspoons dried tarragon leaves
- 2 tablespoons butter or margarine, chilled
Instructions
-
Step1Heat oven to 400°F. Heat oil in medium skillet over medium-high heat until hot. Add carrots, zucchini, bell pepper and onion; cook and stir 2 to 3 minutes or until vegetables are crisp-tender.
-
Step2Arrange orange roughy fillets in ungreased 13x9-inch (3-quart) glass baking dish. If desired, sprinkle each fillet with salt and pepper. Top each with 1/4 of vegetable mixture, tarragon and butter.
-
Step3Bake at 400°F. for 15 to 20 minutes or until fish flakes easily with fork.
Nutrition
305
Calories
15g
Total Fat
35g
Protein
7g
Total Carbohydrate
4g
Sugars
Nutrition Facts
Serving Size: 1/4 of Recipe
- Calories
- 305
- Calories from Fat
- 135
- Total Fat
- 15g
- 23%
- Saturated Fat
- 5g
- 25%
- Cholesterol
- 110mg
- 37%
- Sodium
- 200mg
- 8%
- Total Carbohydrate
- 7g
- 2%
- Dietary Fiber
- 2g
- 8%
- Sugars
- 4g
- Protein
- 35g
% Daily Value*:
- Vitamin A
- 100%
- 100%
- Vitamin C
- 34%
- 34%
- Calcium
- 4%
- 4%
- Iron
- 6%
- 6%
Exchanges:
1 Vegetable; 4 1/2 Very Lean Meat; 2 1/2 Fat;Carbohydrate Choice
1/2Tips from the Betty Crocker Kitchens
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