Pan Asian Orange Poached Fish
Nutrition Facts
Serving size
Amount per serving
Calories
200
- % Daily Value*
- Total Fat2.5g 3%
- Sodium310mg 13%
- Total Carbohydrate18g 7%
- Dietary Fiber4g 14%
- Protein25g 50%
- Vitamin A90mcg 10%
- Vitamin C117mg 130%
- Calcium260mg 20%
- Iron1.5mg 8%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.
Ingredients
- 1 ¾ cups Florida Orange Juice
- ¼ cup fresh lime juice
- 2 tbsp. low sodium soy sauce
- 2 tbsp. brown sugar, firmly packed
- 2 tbsp. green onions
- 2 tbsp. minced ginger
- 1 tbsp. minced garlic
- 1 tbsp. minced cilantro
- 4 (4-oz.) fillets of Florida mahi mahi or other firm white fish like Halibut
- 1 cup brown rice
- 2 cups broccoli florets
Preparation
1. Place Florida Orange Juice, lime juice, soy sauce, brown sugar, green onions, ginger, garlic and cilantro in a large sauté pan. Bring to a boil and simmer for 10 to 15 minutes until slightly thickened.
2. Add fish fillets, skin side up, and poach over low heat, uncovered, for 5 minutes.
3. Turn fish over, cover and poach for 2 to 3 minutes more.
4. Prepare brown rice according to package directions.
5. Add broccoli to fish in sauté pan, cover and poach for 2 to 3 minutes. Remove pan from heat and let stand, covered, for 2 to 3 minutes. Serve immediately with brown rice.
