Recipe: Orange Roughy with Tomatoes & Spinach



Orange Roughy with Tomatoes & Spinach


Servings: 6

Serving Size: 1 fillet

Total Time: 30-35 minutes



  • Cooking spray
  • 1 tsp olive oil
  • 1 large onion, finely chopped
  • 2 medium garlic cloves, minced
  • 3 tablespoon water and 2 tablespoon water (optional), divided use
  • 1—28 oz can no-salt-added Italian tomatoes, untrained
  • ½ cup dry white wine (regular or nonalcoholic)
  • 10 oz spinach, coarsely torn
  • 2 tablespoon finely snipped fresh dill weed
  • 2 tablespoon fresh lemon juice
  • 6 orange roughy fillets (about 4 oz each)
  • ½ pepper
  • 2 tablespoon cornstarch (optional)




  1. Preheat the oven to 400 degrees F. Lightly spray a 13x9x2 – inch glass baking dish with cooking spray.
  2. In a large nonstick skill, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion and garlic for 2 minutes, stirring frequently. Pour in 3 tbsp water. Cook until the water has evaporated, stirring constantly.
  3. Stir in the tomatoes with liquid and the wine. Crush the tomatoes with a spoon. Cook for 7 to 8 minutes, or until the liquid is reduced slightly.
  4. Stir in the spinach. Cook, covered, for 3 to 5 minutes or until the spinach is wilted. Remove from the heat. Stir in the dillweed, parsley and lemon juice.
  5. Pour half the sauce into the baking dish. Place the fish on the sauce. Sprinkle with the pepper. Fold each fillet in half. Top with the remaining sauce.
  6. Bake, covered, for 15-18 minutes, or until the fish flakes easily when tested with a fork. Transfer the fish to a small platter.
  7. If the sauce is the consistency you like, spoon over the fish. If you prefer a ticker sauce, cover the fish to keep warm. Pour the sauce into a large nonstick skillet. Put the cornstarch in a small bowl. Add the remaining 2 tbsp water, whisking to dissolve. Stir into the sauce. Bring to a boil over medium-high heat. Cook until the desired consistency, stirring constantly. Spoon the sauce over the fish.


Nutrition Facts per serving: Calories 158, Total Fat 2g, Cholesterol 68mg, Sodium 136mg, Carbohydrates 12g, Fiber 3g, Protein 22g

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