Side Pannel
Fish And Vegetables in Spicy Orange Sauce - Prev
Fish And Vegetables in Spicy Orange Sauce - Prev
- Recipe Submitted by ADMIN on 09/26/2007
Category: Low Fat, Fish
Ingredients List
- 4 c Cooked rice
- 16 oz Firm white fish; see pantry
- -note
- 4 oz Sweet red pepper; cut into
- -rings
- 4 oz Green pepper; cut into rings
- 1/3 c Orange juice
- 1/4 c Chopped drained mandarin
- -orange sections
- 4 lg Garlic cloves; minced
- 2 ts Honey mustard
- 1 ts Honey; or packed brown sugar
- 1 ts Olive oil
- 1/2 ts Grated orange rind
- 1/4 ts Ground red pepper; optional
- 1/4 ts Freshly ground black pepper
Directions
Preheat the oven to 400 degrees.
1) Lay four 12-by-18-inch pieces of aluminum foil or parchment paper on the
work surface and lightly coat with nonstick spray. Place 1 cup of the rice
in the center of each piece of foil or paper; spread evenly into a thin
rectangle about the size of a fish fillet. Top with the fillets and then
with alternating rings of red and green peppers. In a small bowl, combine
the orange juice, orange sections, garlic, mustard, honey or brown sugar,
oil, orange rind, ground red pepper (if using) and black pepper. Spoon over
the fish. Fold the long sides of the foil or paper together, making several
folds to encase the food snugly. Fold the ends closed, like a package, to
enclose securely. Lay the packets, seam side up, on a baking sheet.
2) Bake for 12 to 15 minutes, or until the fish is opaque and flakes when
tested with a fork. Be careful of escaping steam when opening the packets.
Makes 4 servings.
Prevention's kitchen slimmed down the original recipe by: * replacing 3
tablespoons of butter with 1 teaspoon olive oil * making a rich-tasting
sauce with lots of garlic, honey, and mandarin oranges
Prev Before: 439 cals, 7g fat (15%cff) 57 mg chol.
Prev After: 396 cals, 2g fat (6%cff) 45 mg chol. MC with haddock: 412 cals,
3g fat (6%cff) 65mg chol.
1) Lay four 12-by-18-inch pieces of aluminum foil or parchment paper on the
work surface and lightly coat with nonstick spray. Place 1 cup of the rice
in the center of each piece of foil or paper; spread evenly into a thin
rectangle about the size of a fish fillet. Top with the fillets and then
with alternating rings of red and green peppers. In a small bowl, combine
the orange juice, orange sections, garlic, mustard, honey or brown sugar,
oil, orange rind, ground red pepper (if using) and black pepper. Spoon over
the fish. Fold the long sides of the foil or paper together, making several
folds to encase the food snugly. Fold the ends closed, like a package, to
enclose securely. Lay the packets, seam side up, on a baking sheet.
2) Bake for 12 to 15 minutes, or until the fish is opaque and flakes when
tested with a fork. Be careful of escaping steam when opening the packets.
Makes 4 servings.
Prevention's kitchen slimmed down the original recipe by: * replacing 3
tablespoons of butter with 1 teaspoon olive oil * making a rich-tasting
sauce with lots of garlic, honey, and mandarin oranges
Prev Before: 439 cals, 7g fat (15%cff) 57 mg chol.
Prev After: 396 cals, 2g fat (6%cff) 45 mg chol. MC with haddock: 412 cals,
3g fat (6%cff) 65mg chol.
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