BAKED FISH WITH ORANGE SAUCE
The orange sauce really gives this fish a refreshing taste. An added touch could be slivered almonds.
Provided by MizzNezz
Categories Very Low Carbs
Time 25m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Preheat oven to 400F degrees.
- Place fish in baking pan.
- Mix orange juice and butter.
- Pour half this mixture over the fish.
- Sprinkle the rind over.
- Bake for 10 minutes.
- Pour remaining orange mixture over.
- Bake another 10 minutes.
- Sprinkle with parsley.
Nutrition Facts : Calories 295.5, Fat 11.7, SaturatedFat 6, Cholesterol 175.2, Sodium 240.2, Carbohydrate 3.4, Fiber 0.1, Sugar 2.6, Protein 42
FILLET OR FLOUNDER OR SOLE IN ORANGE SAUCE
Company perfect. Serve with baked sweet potatoes and green veggie. Can be made ahead and reheated in microwave giving you more time with guests.
Provided by BoxOWine
Categories Healthy
Time 20m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Dry fish on paper towels.
- mix flour, salt and pepper together.
- dip fish slices in seasoned flour to coat lightly.
- melt 2 tblsp butter in large skilet.
- Add onion and saute over medium heat until they are soft but not browned.
- Leave onion in pan.
- Add fish filets and cook until lightly browned, turning once, 2 to 3 minutes on each side.
- Do not crowd fish in pan.
- Repeat steps 2 and 3 for larger portions of fish.
- Remove fish to a micro safe dish.
- Lower heat and melt 2 tablespoons butter, add orange juice concentrate and wine.
- Stir to combine and heat through.
- Pour sauce over fish.
- Microwave few minutes to reheat.
Nutrition Facts : Calories 224.9, Fat 3.5, SaturatedFat 1.6, Cholesterol 59.7, Sodium 385.5, Carbohydrate 18.2, Fiber 0.7, Sugar 5.3, Protein 23.4
CITRUS COD
We enjoy fish frequently, and this baked version has a tempting mild orange flavor. It comes out of the oven flaky and moist, and it's just the thing to make for a delightful light meal. - Jacquelyn Dixon, LaPorte, IA
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- Preheat oven to 375°. Place fillets in an 11x7-in. baking dish coated with cooking spray. , In a skillet, heat butter over medium-high heat; saute onion and garlic until tender. Spoon over fish. Mix orange zest and citrus juices; drizzle over fish. , Bake, uncovered, until fish just begins to flake easily with a fork, 15-20 minutes. Sprinkle with pepper and parsley.
Nutrition Facts : Calories 153 calories, Fat 6g fat (4g saturated fat), Cholesterol 58mg cholesterol, Sodium 108mg sodium, Carbohydrate 5g carbohydrate (3g sugars, Fiber 0 fiber), Protein 18g protein. Diabetic Exchanges
ORANGE ROUGHY IN GARLIC BUTTER
I made this up one night when I had some fresh fish, and not too much in the fridge that I could add to it. I served it with garlic & parmesan couscous, peas, and a salad.
Provided by TexasKelly
Categories Orange Roughy
Time 25m
Yield 2 serving(s)
Number Of Ingredients 6
Steps:
- Preheat oven to 450.
- Rinse filets in water, pat dry with paper towels.
- Set aside.
- Melt butter in a small saucepan.
- Add garlic, and white wine, stirring until all is mixed together.
- Spray a small square glass baking dish with cooking spray.
- Sprinkle both sides of fish with salt and pepper, and lay fish filets in the dish.
- Lay onion rings on top of fish, and pour garlic butter mixture over everything.
- Bake at 450 for 12-15 minutes, until fish flakes when you pick at it with a fork.
- This is super easy, low in calories, and also tastes great.
BROILED FISH FILLETS WITH ORANGE BUTTER SAUCE
This fish is a very classy dish--and it is incredibly easy. You can have it on the table in 10 minutes!
Provided by MizzNezz
Categories Sauces
Time 10m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Preheat broiler.
- In saucepan, reduce orange juice to 1/2.
- Add butter, 2 T olive oil, salt and pepper.
- Blend well, add tomatoes.
- Brush fish on both sides with remaining olive oil.
- Salt and pepper.
- Arrange fish in broiler pan.
- Broil, 3 inches from heat for 3-4 minutes, until just cooked through.
- Put on plates, pour sauce over.
Nutrition Facts : Calories 208.8, Fat 14.3, SaturatedFat 3.5, Cholesterol 69.3, Sodium 88.2, Carbohydrate 2.5, Fiber 0.3, Sugar 1.9, Protein 17.2
SAUTéED FISH FILLETS WITH ORANGE BUTTER SAUCE
Number Of Ingredients 9
Steps:
- 1. In a small saucepan, boil the orange juice and vinegar until reduced to about 1/3 cup. Reserve off heat. 2. Heat the oil in a large nonstick skillet and cook the fish 3 to 4 minutes per side or until it is golden brown on the outside, opaque but still moist inside, and just barely flakes when tested with a fork. Season with salt and pepper. Remove the fish to a serving platter. 3. Add the tequila to the skillet and bring to a boil, scraping up any browned bits. Add the reserved orange juice reduction to the same skillet and bring to a boil. Immediately reduce the heat to low and add the butter, 1 piece at a time, whisking just until melted. Remove from the heat and stir in the cilantro. Spoon the sauce over the fish. Serve at once.From "1,000 Mexican Recipes." Copyright 2001 by Marge Poore. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.
Nutrition Facts : Nutritional Facts Serves
SOLE WITH ORANGE BROWN BUTTER
Categories Fish Sauté Kid-Friendly Quick & Easy Orange Shallot Cookie Small Plates
Yield Makes 4 servings
Number Of Ingredients 8
Steps:
- 1. Season the fillets with the salt and pepper and dredge them in the flour. Shake off any excess flour. Put half of the oil in a large sauté pan over high heat. When the oil is hot but not smoking, sauté the fish on one side for 3 minutes. Then flip and cook on the other side until just done, 1 to 2 minutes; the fillets should be golden brown and just cooked through. Transfer them to a platter and keep them warm in a 200°F oven while you make the sauce.
- 2. Add the remaining oil and the butter to a sauté pan and cook over high heat until the butter starts to foam. Add the shallot. Cook until it is golden and the butter is a pale hazelnut brown, about 1 minute. Add the orange juice and cook for 1 minute more. Add the lemon juice. When the butter mixture starts to foam again, remove the pan from heat. Season with more salt and pepper, if desired.
- 3. Put a piece of sole on each plate, drizzle with the brown butter, and serve immediately.
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