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.

Source: Diabetic Living Magazine


Recipe Summary

30 mins
25 mins


Ingredient Checklist


Instructions Checklist
  • 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.

  • 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 1/3 cup. Remove from the heat. Remove 2 tablespoons of the liquid; set both mixtures aside.

  • 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 1/2-inch thickness or until the fish flakes easily when tested with a fork.

  • 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.

  • To serve, divide greens, if using, among serving plates. Top with the fish; spoon tangerine relish over the fish.

Nutrition Facts

1 serving
175 calories; protein 24g; carbohydrates 11g; dietary fiber 1g; fat 4g; saturated fat 1g; cholesterol 36mg; sodium 161mg.

3 1/2 lean protein, 1/2 fat, 1/2 fruit