TLC Cooking "Orange Ginger Seafood"

Orange Ginger Seafood

by the Editors of Publications International, Ltd.

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