SMOTHERED ORANGE ROUGHY

½ Pound orange roughy fillet
1 Teaspoon walnut, avocado or vegetable oil
½ Cup lemon juice
1½ Teaspoons fresh marjoram leaves or ½ teaspoon dried marjoram leaves
1/8 Teaspoon salt
2 Medium tomatoes, chopped (¾ cup)
½ Bell pepper (yellow, orange or red), cut into rings
1 Small onion, sliced

Place fish in shallow glass dish. Mix lemon juice and walnut oil, pour over fish. Cover and refrigerate at least 15 minutes but no longer than 1 hour. Heat oven to 375F. Drain fish; discard marinade. Sprinkle fish with marjoram and salt. Place fish on 12- to 15-inch length of aluminum foil or parchment paper. Top with tomatoes, bell pepper and onion. Wrap fish in foil, sealing tightly. Place on cookie sheet. Bake about 15 minutes or until fish flakes easily with fork.

Serving size: ½ of fish fillet
Calories: 135
Fat: 2 g
Cholesterol: 60 mg
Carbohydrate: 8 g
Protein: 23 g
Sodium: 250 mg

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