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Fish And Vegetables In Spicy Orange Sauce – Prev

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CATEGORY CUISINE TAG YIELD
Seafood Fish, Lowfat 4 Servings

INGREDIENTS

4 c Cooked rice
16 oz Firm white fish, see pantry
note
4 oz Sweet red pepper, cut into
rings
4 oz Green pepper, cut into rings
1/3 c Orange juice
1/4 c Chopped drained mandarin
orange sections
4 Garlic cloves, minced
2 t Honey mustard
1 t Honey, or packed brown sugar
1 t Olive oil
1/2 t Grated orange rind
1/4 t Ground red pepper, optional
1/4 t Freshly ground black pepper

INSTRUCTIONS

Preheat the oven to 400 degrees.  Lay four 12-by-18-inch pieces of
aluminum foil or parchment paper on  the work surface and lightly coat
with nonstick spray. Place 1 cup of  the rice in the center of each
piece of foil or paper; spread evenly  into a thin rectangle about the
size of a fish fillet. Top with the  fillets and then with alternating
rings of red and green peppers. In  a small bowl, combine the orange
juice, orange sections, garlic,  mustard, honey or brown sugar, oil,
orange rind, ground red pepper  (if using) and black pepper. Spoon over
the fish. Fold the long sides  of the foil or paper together, making
several folds to encase the  food snugly. Fold the ends closed, like a
package, to enclose  securely. Lay the packets, seam side up, on a
baking sheet. Bake for  12 to 15 minutes, or until the fish is opaque
and flakes when tested  with a fork. Be careful of escaping steam when
opening the packets.  Makes 4 servings.  Prevention's kitchen slimmed
down the original recipe by: * replacing  3 tablespoons of butter with
1 teaspoon olive oil * making a  rich-tasting sauce with lots of
garlic, honey, and mandarin oranges  Prev Before: 439 cals, 7g fat
(15%cff) 57 mg chol.  Prev After: 396 cals, 2g fat (6%cff) 45 mg chol.
MC with haddock: 412  cals, 3g fat (6%cff) 65mg chol.  Recipe adapted
for mastercook. Source: Healthy Ideas from Prevention  (1999: Women.com
Networks and Rodale Press, Inc.)
http://www.prevention.com/cooking/recipes/seafood/  ~- Forwarded by
JoAnn Pellegrino and formatted by  kitpath@earthlink.net  NOTES : Most
any mild, white, firm-fleshed fish will work in this  speedy entree. As
with other en papillote dishes, parchment is  traditional, but foil
works fine. ~PANTRY ~4 fillets orange roughy,  haddock, cod or red
snapper (4 ounces each)  Recipe by: Healthy Ideas from Prevention
Online 1999  Posted to EAT-LF Digest by PatHanneman
<kitpath@earthlink.net> on Mar  24, 1999, converted by MM_Buster v2.0l.

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