Fish and vegetables in spicy orange sauce - prev
4 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 4 | cups | Cooked rice |
| 16 | ounces | Firm white fish; see pantry note |
| 4 | ounces | Sweet red pepper; cut into rings |
| 4 | ounces | Green pepper; cut into rings |
| ⅓ | cup | Orange juice |
| ¼ | cup | Chopped drained mandarin orange sections |
| 4 | larges | Garlic cloves; minced |
| 2 | teaspoons | Honey mustard |
| 1 | teaspoon | Honey; or packed brown sugar |
| 1 | teaspoon | Olive oil |
| ½ | teaspoon | Grated orange rind |
| ¼ | teaspoon | Ground red pepper; optional |
| ¼ | teaspoon | 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.
Recipe adapted for mastercook. Source: Healthy Ideas from Prevention (1999: Women.com Networks and Rodale Press, Inc.)
~- Forwarded by JoAnn Pellegrino and formatted by kitpath@...
NOTES : 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. ~PANTRY ~4 fillets orange roughy, haddock, cod or red snapper (4 ounces each)
Recipe by: Healthy Ideas from Prevention Online 1999 Posted to EAT-LF Digest by PatHanneman <kitpath@...> on Mar 24, 1999, converted by MM_Buster v2.0l.