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Orange Roughy with Tomatoes and Onion

Original recipe from Thompson
kept byphoenyx7
recipe by
Notes: 

22 grams protein, 2 grams fat, 160 calories

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Ingredients: 

100 grams orange roughy fish
1 ½ cups tomatoes chopped
2 tablespoons onion chopped
1 clove garlic crushed and minced
½ cup vegetable broth or water
Salt and pepper to taste

  1. Saute onions and garlic in vegetable broth, add orange roughy and spices until almost cooked about 5 minutes.
  2. Add freshly chopped tomatoes and cook for an additional 5 minutes.
  3. Serve hot, add salt and pepper to taste.
  4. Garnish with parsley.
  5. Phase 3 Modifications: Saute onions and garlic in butter.
  6. Add 1/4 cup half and half.
  7. Makes 1 serving (1 protein, 1 vegetable)

 

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