SEARED COD WITH BLOOD ORANGE GLAZE
Steps:
- Preheat the oven to 250 degrees F.
- Remove the fish from the refrigerator and let it come to room temperature, about 10 minutes.
- Coat a large saute pan with olive oil and bring the pan to a high heat.
- Pat the fish dry with paper towels and sprinkle both sides with salt.
- When the oil is very hot but not smoking, gently add the fish to the pan. DO NOT try to move the fillets. After 2 to 3 minutes, shake the pan gently and the fish should unstick itself. If the pan was hot enough, it will release. If not, using a fish spatula, GENTLY scrape it from the bottom of the pan. Cook the fish for 1 more minute and then turn it over, placing it on a wire rack set in a sheet tray. Transfer to the oven and cook until cooked through, another 10 to 12 minutes.
- Ditch the oil from the pan and add the orange juice, zest, chopped oranges, sugar, vinegar, thyme and a pinch of salt. Bring the liquid to a boil (BTB), reduce it to a simmer (RTS) and reduce the liquid by half. Taste and adjust the seasoning. The sauce should have a great tangy, sweet and sour mix.
- Spoon the sauce over the seared cod and serve immediately.
GLAZED ORANGE ROUGHY
Dijon mustard and apricot fruit spread create a golden glaze for fish fillets in this easy entree from Jo Baker of Litchfield, Illinois. Guests won't believe you used only four ingredients to prepare this delightful full-flavored dinner.
Provided by Taste of Home
Categories Dinner
Time 15m
Yield 4 servings.
Number Of Ingredients 4
Steps:
- Place fillets on an ungreased shallow baking pan. Broil 4-6 in. from the heat for 5-6 minutes. Combine spreadable fruit, butter and mustard; spoon over fillets. Broil 3-4 minutes longer or until fish flakes easily with a fork (do not turn).
Nutrition Facts : Calories 136 calories, Fat 3g fat (1g saturated fat), Cholesterol 23mg cholesterol, Sodium 157mg sodium, Carbohydrate 10g carbohydrate (0 sugars, Fiber 1g fiber), Protein 17g protein. Diabetic Exchanges
ORANGE TILAPIA
Steps:
- Pour 1 1/2 cups orange juice into a resealable plastic bag. Add tilapia fillets, coat with the juice, squeeze bag to remove excess air, and seal the bag. Marinate in the refrigerator 3 hours to overnight.
- Preheat oven to 400 degrees F (200 degrees C).
- Whisk butter, panko bread crumbs, 3 tablespoons orange juice, garlic, and basil together in a bowl.
- Remove tilapia from the orange juice and shake to remove excess liquid; arrange fillets in a 13x9-inch baking dish. Discard marinade.
- Pour 1/2 cup orange juice over the tilapia fillets. Spread butter mixture over the top of the filets to cover each completely.
- Bake in preheated oven until the liquid is bubbling and the fish flakes easily with a fork, about 15 minutes.
Nutrition Facts : Calories 379.2 calories, Carbohydrate 28.7 g, Cholesterol 86.8 mg, Fat 19.7 g, Fiber 0.3 g, Protein 26.3 g, SaturatedFat 11.5 g, Sodium 273.1 mg, Sugar 11.4 g
ORANGE-GLAZED FISH FILLETS
From The Complete Diabetes Prevention Program.Use 1 1/2 teaspoons grated fresh ginger root instead of dried, if you have it.
Provided by zeldaz51
Categories Kid Friendly
Time 15m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Rinse the fillets and pat dry. Season with pepper. Heat the oil in a large nonstick skillet over medium-high heat. Add the fillets and cook about s minutes on each side, depending upon thickness, until the fish is nicely browned and cooked through. Remove from the skillet and set aside to keep warm.
- Add the glaze ingredients to the skillet and cook, stirring frequently, until it is reduced by half. Drizzle the sauce over the fillets and garnish with scallions. Serve hot.
Nutrition Facts : Calories 144.9, Fat 5.3, SaturatedFat 0.5, Cholesterol 51, Sodium 334.5, Carbohydrate 9.7, Fiber 0.4, Sugar 7.6, Protein 14.7
HONEY-ORANGE GLAZED COD
Steps:
- Set an oven rack 5 to 6 inches from the heat source and preheat the oven's broiler. Coat a broiler pan with cooking spray and place fillets on top.
- Combine marmalade, honey, orange juice, Dijon mustard, sesame oil, soy sauce, and pepper in a small bowl. Mix well.
- Broil cod in the preheated oven for 4 to 5 minutes. Brush 1/2 of the honey-orange glaze on top and broil until fish flakes easily with a fork, 4 to 5 minutes more. Adjust timing depending on the thickness of the fillets.
- Brush the remaining glaze over the fillets. Garnish with parsley.
Nutrition Facts : Calories 159.2 calories, Carbohydrate 15.5 g, Cholesterol 41.5 mg, Fat 1.6 g, Fiber 0.2 g, Protein 20.5 g, SaturatedFat 0.2 g, Sodium 160.8 mg, Sugar 14 g
CITRUS-GLAZED FISH
Looking for a new way to prepare fish? A refreshing citrus sauce made with orange and lemon juices adds a delicious, tangy twist to any fish dish.
Provided by My Food and Family
Categories Home
Time 25m
Yield Makes 8 servings.
Number Of Ingredients 6
Steps:
- Bring juices, A.1. and sugar to boil in medium saucepan on medium-high heat; simmer on medium heat 10 min. or until sauce is reduced by half, stirring frequently. Remove half the sauce; reserve for later use.
- Season fish with pepper. Place on rack of broiler pan sprayed with cooking spray; brush with remaining sauce.
- Broil, 4 inches from heat, 8 min. or until fish flakes easily with fork, carefully turning fish after 4 min. and brushing with remaining sauce.
- Drizzle fish with reserved sauce before serving.
Nutrition Facts : Calories 150, Fat 1.5 g, SaturatedFat 0 g, TransFat 0 g, Cholesterol 70 mg, Sodium 390 mg, Carbohydrate 0 g, Fiber 0 g, Sugar 0 g, Protein 25 g
CITRUS COD
We enjoy fish frequently, and this baked version has a tempting mild orange flavor. It comes out of the oven flaky and moist, and it's just the thing to make for a delightful light meal. - Jacquelyn Dixon, LaPorte, IA
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- Preheat oven to 375°. Place fillets in an 11x7-in. baking dish coated with cooking spray. , In a skillet, heat butter over medium-high heat; saute onion and garlic until tender. Spoon over fish. Mix orange zest and citrus juices; drizzle over fish. , Bake, uncovered, until fish just begins to flake easily with a fork, 15-20 minutes. Sprinkle with pepper and parsley.
Nutrition Facts : Calories 153 calories, Fat 6g fat (4g saturated fat), Cholesterol 58mg cholesterol, Sodium 108mg sodium, Carbohydrate 5g carbohydrate (3g sugars, Fiber 0 fiber), Protein 18g protein. Diabetic Exchanges
CRUNCHY ORANGE FISH FILLETS
Special K cereal is a unique ingredient in this recipe. You can use any white fish. This comes from my Kellog Kitchen cookbook.
Provided by BakinBaby
Categories < 30 Mins
Time 30m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Pat fish filets with paper towel, place on well oiled baking sheet.
- Spread each filet with mayonnaise; sprinkle tops with parmesan cheese & special K cereal,season with salt and fresh ground pepper.
- Combine butter, orange rind, lemon juice, garlic and parsely in a small skillet, heat until melted about 2 minute.
- Drizzle butter mixture over cereal covered filets, bake at 350 about 15-20 minutes, or until fish flakes. This depends on how thick your filets are.
- Serve with orange slices.
Nutrition Facts : Calories 332, Fat 15.8, SaturatedFat 7.1, Cholesterol 92.3, Sodium 668.6, Carbohydrate 17.9, Fiber 2.3, Sugar 8.3, Protein 29.6
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