Fish with Tangerine Relish

Fish with Tangerine Relish

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From: Diabetic Living Magazine

This flavorful and healthy recipe combines white fish fillets with a refreshing citrus fruit sauce. Make it a one-dish meal by serving over mixed greens, rice, or zucchini noodles.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 6 (4 ounce) fresh or frozen skinless halibut, cod, sole, or other white fish fillets
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • ⅓ cup orange juice
  • ¼ cup finely chopped red onion or shallots
  • 2 teaspoons white balsamic vinegar or balsamic vinegar
  • 1 teaspoon chopped fresh tarragon or rosemary or ½ teaspoon dried, crushed
  • 1 teaspoon olive oil
  • 1 clove garlic, minced
  • Dash of bottled hot pepper sauce
  • 4 medium tangerines
  • 2 tablespoons chopped fresh parsley
  • 6 cups torn mixed salad greens (optional)

Preparation

  • Prep

  • Ready In

  1. Thaw fish fillets, if frozen. Rinse the fish; pat dry with paper towels. Sprinkle with salt and pepper. Measure thickness of the fish; set aside.
  2. Preheat broiler. Combine orange juice, red onion (or shallots), vinegar, tarragon (or rosemary), olive oil, garlic, and hot pepper sauce in a small saucepan. Bring to boiling; reduce heat. Simmer, uncovered, for 5 to 6 minutes or until reduced to about ⅓ cup. Remove from the heat. Remove 2 tablespoons of the liquid; set both mixtures aside.
  3. Coat the unheated rack of a foil-lined broiler pan with cooking spray. Place the fish fillets on the rack. Brush both sides of each fish fillet with the reserved 2 tablespoons liquid. Turn under any thin portions of the fish to make uniform thickness. Broil 4 inches from the heat for 4 to 6 minutes per ½-inch thickness or until the fish flakes easily when tested with a fork.
  4. To prepare relish, peel tangerines and separate into segments. Remove seeds and cut up the tangerine segments. Combine the chopped tangerines, the remaining orange juice mixture, and the parsley in a small bowl.
  5. To serve, divide greens, if using, among serving plates. Top with the fish; spoon tangerine relish over the fish.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 175 calories; 4 g fat(1 g sat); 1 g fiber; 11 g carbohydrates; 24 g protein; 36 mg cholesterol; 161 mg sodium;
  • Carbohydrate Servings: ½
  • Exchanges: 3½ lean protein, ½ fat, ½ fruit

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