Pan-Asian Orange Poached Fish
Fusing sweet and tangy 100 percent orange juice with traditional Asian ingredients yields a tasty and nourishing marinade for this cross-cultural dish. The poached fish is a celebration of vibrant flavor and good health.
Ingredients
1-3/4 cups Florida orange juice*
1/4 cup fresh lime juice
2 tablespoons low-sodium soy sauce
2 tablespoons firmly packed brown sugar
2 tablespoons minced scallions
2 tablespoons firmly packed minced ginger
1 tablespoon firmly packed minced garlic
1 tablespoon firmly packed minced cilantro
4 (4-ounce) fillets of Florida mahi mahi or another firm, white fish like Halibut
2 cups broccoli florets
Prepared brown rice (optional)
*May substitute Florida Orange Juice from Concentrate
Preparation
Place all ingredients for poaching liquid in a large sauté pan. Bring to a boil and simmer for 10 to 15 minutes until slightly thickened. Place fish fillets skin side up, into sauté pan. Poach on low heat uncovered for 5 minutes. Turn fish over, cover and poach 2 to 3 minutes more.
Add broccoli, cover and poach for 2 to 3 minutes. Remove pan from heat and let sit covered for 2 to 3 minutes. Serve immediately. Best served with brown rice.
Nutrients per serving: 200 calories (12.5 percent calories from fat), 25 g protein, 18 g carbohydrates, 4 g fiber, 2.5 g total fat (sat .39 g, mono .86 g, poly .89 g), 310 mg sodium, Vitamin A 10 percent DV, Vitamin C 130 percent DV, Calcium 20 percent DV, Iron 8 percent DV