Broiled Fish with Citrus and Herbs
Get the health benefits of fish and the budget benefits of cooking at home by using these simple instructions. Feel free to substitute with other ingredients such as water and lemon juice or white wine for the orange juice, dried dill weed for the herbs, and capers or toasted crushed nuts or seeds for the olives.
3/4 cup 365 Everyday Value® Orange Juice
1/2 minced shallot
1/4 teaspoon dried tarragon
4–6 oz mild fish fillet(s) such as sole, tilapia or arctic char
1/2 teaspoon extra-virgin olive oil
Salt and ground black pepper, to taste
3 chopped pitted Kalamata olives (optional)
- Combine juice, shallot and tarragon in a small saucepan and simmer until thickened, 15–20 minutes; cover and set aside.
- Heat broiler.
- Sprinkle both sides of fish with oil, salt and pepper.
- Place on a foil-lined baking sheet and broil 5–6" from heat, just until fish is opaque and flakes easily with a fork, about 5 minutes per half inch of thickness.
- Use a wide spatula to transfer fillet to serving plate, spoon sauce on top and sprinkle with olives.
Per serving (about 11oz/320g-wt.): 270 calories (70 from fat), 7g total fat, 1g saturated fat, 75mg cholesterol, 880mg sodium, 23g total carbohydrate (1g dietary fiber, 16g sugar), 28g protein