Orange Ginger Seafood

Orange Ginger Seafood

Orange Ginger Seafood

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.

Cook time 15 minutes

Prep time 15 minutes


Makes 4 servings


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


  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

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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