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Orange Ginger Seafood
Orange Ginger Seafood
Cook time 15 minutes
Prep time 15 minutes
YIELD Makes 4 servings
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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:
- Cook pasta according to package directions, omitting salt. Drain; set aside.
- 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.
- Stir 1/4 cup orange juice into cornstarch in small bowl until smooth; set aside.
- 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.
- Divide pasta among 4 plates; top with fish. Spoon sauce over fish.
This recipe appears in:
Fish
NUTRITIONAL INFORMATION:
| 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 |
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