CITRUS-GLAZED FISH FILLETS
Yield: 4 servings Source: "The Complete Diabetes Prevention Plan" Info: http://diabeticgourmet.com/book_archive/details/60.shtml INGREDIENTS - 4 orange roughy or cod fillets (5 ounces each) - 1/4 teaspoon ground black pepper - 1 tablespoon canola oil - 3 tablespoons thinly sliced scallions Glaze Ingredients: - 1/4 cup orange juice - 2 tablespoons light (low-sugar) orange marmalade - 2 tablespoons reduced-sodium soy sauce - 1 teaspoon sesame oil - 1/2 teaspoon ground ginger DIRECTIONS Rinse the fillets and pat dry with paper towels. Sprinkle each fillet with some of the pepper. Coat a large nonstick skillet with the canola oil and preheat over medium-high heat. Add the fillet and cook for about 3 minutes on each side, until the fish is nicely browned and flakes easily with a fork. Remove from the skillet and set aside to keep warm. Add all of the sauce ingredients to the skillet and cook over medium-high heat, stirring frequently for several minutes or until the sauce is reduced by half. Drizzle the sauce over the fish fillet and top with a sprinkling of scallions. Serve hot. Nutritional Information Per Serving (1/4 of recipe): Calories: 157, Carbohydrate: 5 g, Cholesterol: 28 mg, Fat: 5.6 g, Saturated Fat: 0.4 g, Fiber: 0.2 g, Protein: 21 g, Sodium: 540 mg, Calcium: 47 mg Diabetic Exchanges: 3 Very Lean Meat, 1/3 Other Carbohydrate, 1 Fat " In the darkness, there is wonders of light that cannot be seen with the human eye " -Sugar --~--~---------~--~----~------------~-------~--~----~ Access the Recipes And More list archives at: http://www.mail-archive.com/recipesandmore%40googlegroups.com/ Visit the group home page at: http://groups.google.com/group/RecipesAndMore -~----------~----~----~----~------~----~------~--~---
