Healthy RecipesOrange Roughy with Red Peppers

by Total Health Breakthroughs 04/14/2009

: white fish

This firm, flaky white fish lives in deep ocean waters and is a perennial favorite of fish lovers due to its light delicate flavor.  The sweet taste of red bell pepper makes for a delectable pairing.

Time to table: 15 minutes

Serves: 2

Healing Nutrient Spotlight

Excellent source of vitamin A, vitamin C, niacin, vitamin B-6, vitamin B-12, selenium
Good source of thiamin, riboflavin, pantothenic acid, magnesium, copper

Ingredients*

1 T. olive oil
2 orange roughy fillets
1 red bell pepper, seeded and sliced
1 T. lemon juice
1/4 tsp. sea salt and 1/8 tsp pepper OR 
1/2 tsp. or so of a garlic pepper seasoning blend

*Choose organic ingredients for optimal nutrition.

Preparation

Heat oil in heavy skillet.  Add bell peppers and cook over medium heat for 2-3 minutes.  Place fillets over peppers and sprinkle with seasonings and lemon juice.  Lower heat to medium low and cover skillet.  Cook about 8 minutes or until fish is flaky.  Makes 2 larger servings or 4 small servings.

Nutrition analysis based on 2 servings:

196 calories, 26 g protein, 5 g carbohydrates, 8 g fat, 1 g saturated fat, 6 g monounsaturated fat, 1 g polyunsaturated fat,  34 mg cholesterol, 2 g sugars, 1 g fiber, 3512 IU vitamin A, .2 mg thiamin, .3 mg riboflavin, 5.4 mg niacin, 1 mg pantothenic acid, .7 mg vitamin B-6, 26 mcg folate, 3.4 mcg vitamin B-12, 117 mg vitamin C, 57 mg calcium, .3 mg copper, 57 mg magnesium, 625 mg potassium,62 mcg selenium, 390 mg sodium, 1.4 mg zinc

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute.   Laura and her husband, Jim LaValle, R.Ph, CCN, ND have developed the powerful and life-changing Metabolic Code Diet – containing step-by-step, easy to follow recommendations for harnessing optimal metabolic energy and turning your body’s chemical make up into a fat-burning furnace.  To learn more click here now.]

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4 Responses to “Orange Roughy with Red Peppers”

  1. susamma Says:

    Is olive oil good for seasoning?better use olive oil without heating it!
    Is the rcipe ok for diabetic people

    Entered: April 14th, 2009 at 7:01 am. Permalink
  2. edward soejoko Says:

    Did you know that Orange Roughy is currently on the list of fish that consumers should avoid the most!!!

    Entered: April 14th, 2009 at 8:53 am. Permalink
  3. p Says:

    Very useful Article .
    How to find out the medicine we take contains statin.

    Entered: April 15th, 2009 at 8:56 am. Permalink
  4. HealthAngel Says:

    Susamma & Edward…you are right on!

    Susamma - yes, heating olive oil beyond a certain point (the flash point) causes harmful free radicals to form. I like to use avocado oil (Flash point of 510 F). You’ll notice that olive oil flashes and smokes quickly - throw it out, def. don’t breath and start over.

    And Edward…I wouldn’t touch orange roughy with a 10 foot pole! It is a MERCURY concern (SEE: http://www.ewg.org/node/15884 and http://www.edf.org/page.cfm?tagID=15817 and http://www.americanheart.org/presenter.jhtml?identifier=3013797). Check out Dr. Mark Hyman’s book “The UltraMind Solution” for what he says about what even “a little” mercury can do.

    Finally, if you don’t take the *suggestion* for an organic pepper, you’re being exposed to one of the most pesticide-ridden foods on the planet. Yikes!

    There are SO many safe fish we can eat… SO many stable oils we can use to cook…and SO many totally safe foods we can enjoy.

    C’mon Laura, this was REALLY bad advice!

    Entered: April 16th, 2009 at 7:18 pm. Permalink

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