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Fish And Vegetables In Spicy Orange Sauce Categories: main dish, low fat, seafood 4 cups cooked rice 4 orange roughy, haddock, cod or red snapper fillets - (4 oz ea) 1 small sweet red pepper; cut into rings 1 small green pepper; cut into rings 1/3 cup orange juice 1/4 cup chopped drained mandarin orange sec 4 large garlic cloves; minced 2 teaspoons honey mustard 1 teaspoon honey or packed brown sugar 1 teaspoon olive oil 1/2 teaspoon grated orange rind 1/4 teaspoon ground red pepper; (optional) 1/4 teaspoon freshly-ground black pepper Preheat the oven to 400 degrees. 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. 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. This recipe yields 4 servings. Comments: Most any mild, white, firm-fleshed fish will work in this speedy entree. As with other en papillote dishes, parchment is traditional, but foil works fine. Nutritional Information Per Serving: Calories: 396; Fat: 2.5 grams (5.6% of calories); Cholesterol: 45 milligrams; Sodium: 111 milligrams; Fiber (grams) 1.9. Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "12-29-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 283 Calories (kcal); 2g Total Fat; (6% calories from fat); 6g Protein; 59g Carbohydrate; 0mg Cholesterol; 40mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : Weight Watcher points calculated at 8 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 4 servings Preparation Time: 0:00 |
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Replacement Dinnerware Service If that fancy set of Chinaware that was given to you by your Mother-in-Law on your Wedding Day has somehow gotten smaller since it was given to you for safe keeping, Follow the link below to Kathy's Korner and replace the missing pieces before anyone knows that they were missing! Kathy's Korner Online Sales |
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Those that don't speak out loud do so in their head, It's always the quiet ones you need to watch. A new Tip each time you Visit Opening brand new jars can be a feat in itself. Well, I have found away to make it the easiest thing to do. Instead of banging a jar of jam, pickles, etc., with a knife until it loosens up, I simply reach into the drawer and pull out the handy nutcracker. It adjusts to the size of the jar and I simply give it a good twist and off pops the lid! Here is a link to a new area of my site, Cooking and HomeMaking Stories. Have a look at this one and see what you think, then if you have time Drop me an eMail and tell me what you think of it,Click Here |
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