| 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 |
lg |
Garlic cloves; minced |
| 2 |
ts |
Honey mustard |
| 1 |
ts |
Honey; or packed brown sugar |
| 1 |
ts |
Olive oil |
| 1/2 |
ts |
Grated orange rind |
| 1/4 |
ts |
Ground red pepper; optional |
| 1/4 |
ts |
Freshly ground black pepper |
INSTRUCTIONS
Preheat the oven to 400 degrees.
1) 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.
2) 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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