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Orange Ginger Seafood
Cook time: 15 minutes
Prep time: 15 minutes
Yield: Makes 4 servings
Using mandarin oranges and orange juice in this heart-healthy dish provides a refreshing zip to the delicate flavor of the grilled fish. If you do not have access to a grill, the fish can be broiled instead.
Ingredients:
8
ounces uncooked rigatoni
12
ounces firm, white-fleshed fish, fresh or frozen, thawed
Salt and pepper
Nonstick cooking spray
1
cup orange juice, divided
1
teaspoon cornstarch
2
cloves garlic, minced
2
teaspoons grated fresh ginger
2
to 3 teaspoons reduced-sodium soy sauce
3/4
cup finely chopped fresh plum tomato, seeded
1
(11-ounce) can mandarin oranges
Preparation:
1.
Cook pasta according to package directions, omitting salt. Drain; set aside.
2.
Season fish with salt and pepper. Spray large nonstick skillet with cooking spray and heat over medium-high heat. Add fish; cook 3 minutes each side, or until fish begins to flake when tested with a fork and is lightly browned. Remove and set aside; keep warm.
3.
Stir 1/4 cup orange juice into cornstarch in small bowl until smooth; set aside.
4.
Heat 1 tablespoon orange juice in same skillet over medium-low heat, scraping browned bits from bottom of skillet. Add garlic and ginger; cook and stir 2 minutes. Reserving 1/4 cup juice, add remaining juice and soy sauce to skillet. Bring to a boil over medium-high heat. Add cornstarch mixture; return to a boil. Stir constantly until slightly thickened. Stir in tomatoes; heat 1 minute. Remove from heat; stir in oranges.
5.
Divide pasta among 4 plates; top with fish. Spoon sauce over fish.
Nutritional Information:
| Serving Size: | |
| Sodium | 167 mg |
| Protein | 25 g |
| Fiber | 1 g |
| Carbohydrate | 61 g |
| Cholesterol | 45 mg |
| Saturated Fat | trace g |
| Total Fat | 2 g |
| Calories from Fat | 6 % |
| Calories | 367 |
Dietary Exchange:
| Meat | 2 |
| Fruit | 1 |
| Starch | 3 |
This recipe appears in:
Fish
