Fish, oranges & parsley gives a sweet/sour flavor
1. Grate 2 tsp. orange rind. Cut oranges in half and scoop out sections into a bowl and squeeze juice as well. Reserve 2 Tbs. juice.
2. Combine sections, rind, 2 Tbs. parsley, 5 tsp. oil and 1/4 tsp salt in a bowl; toss well.
3. Preheat oven to 400.
4. Sprinkle fish evenly with 1/4 tsp. salt and 1/4 tsp. pepper. Place fish in an ovenproof skillet coated with remaining 1 tsp. oil. Bake at 400 degrees for 14 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
5. Combine 2 Tbs. reserved juice, remaining 2 Tbs. parsley, remaining 1/4 tsp salt, remaining 1/4 tsp pepper, and rice.
6. Spoon 1/2 c. rice onto each of 4 plates; top each with 1 fillet and 1/4 cup salsa.
COOKING LIGHT Mar. 2009
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Serving Size: 1 Serving (390g) | ||
Recipe Makes: 4 | ||
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Calories: 418 | ||
Calories from Fat: 90 (22%) | ||
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Amt Per Serving | % DV | |
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Total Fat 10g | 13 % | |
Saturated Fat 2.3g | 12 % | |
Monounsaturated Fat 6.1g | ||
Polyunsanturated Fat 1.6g | ||
Cholesterol 84mg | 26 % | |
Sodium 90.2mg | 3 % | |
Potassium 752.6mg | 20 % | |
Total Carbohydrate 44.9g | 13 % | |
Dietary Fiber 2.8g | 11 % | |
Sugars, other 42g | ||
Protein 37.6g | 54 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 418
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