Baked Orange Roughy

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Baked Orange Roughy with Mango Salsa

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A healthy and refreshing meal for 2 or double the recipe for 4 .The lovely buttery flavours of the Orange Roughy go so well with this Mango salsa, you’ll think you’re on an island vacation.

Time & Serves

• Preparation time: 8 Minutes
• Cooking time: 25 Minutes
• Serves: 2 Serves

Ingredients

• 300g pack Sealord Simply Natural Orange Roughy Fillets, frozen
• 1-2 tsp oil
• 1 tsp finely grated lemon rind
• 1/2 can Wattie's Mango Slices in Syrup, drained
• 1 tsp minced red chilli
• 1 spring onion, finely sliced
• 1/2 Tbsp freshly chopped coriander or mint
• 1 lime or lemon, finely grated rind and juice

Main Meals

This recipe meets all the following criteria set by the Heart Foundation in their Recipe Development Guidelines for main meals:

• Total fat: No more than 10g /100g and no more than 20g/serve
• Saturated fat: If saturated fat is more than 6g/serve, then total fat is no more than 15g/serve
• Sodium: No more than 450mg/100g
• Portion size of meat, fish or poultry is no more than 200g raw or 150g cooked

The whole meal contains a meat or alternative, a starch (root vegetable or grain), and vegetables or fruit.

Method

1. Preheat oven to 190°C.

2. In a small bowl, combine oil, lemon juice and rind, season with pepper. Place frozen Sealord Simply Natural Orange Roughy fillets on a baking paper-lined oven tray, brush with lemon oil. Cook for 25 minutes or until cooked through, turning once during cooking.

3. Dice the drained mango slices, measure 1/2 cup, place in a bowl with red chilli, spring onion, coriander and lime, toss gently.

4. Serve Baked Orange Roughy topped with Mango Salsa with baby new potatoes and salad greens.