Oriental Style Fish Recipe

Summary

Preparation Time5 MinCooking Time15 Min
Ready In20 MinDifficulty LevelEasy
Health IndexHealthyServings4
CuisineCourse
MethodMain Ingredient
Interest Group

Ingredients

 Cod fillets1 Pound (fresh or frozen)
 Orange juice1⁄2 Cup (8 tbs)
 Soy sauce1 Tablespoon
 Hoisin sauce1 Teaspoon
 Chopped onion1⁄4 Cup (4 tbs)
 Ground ginger1⁄4 Teaspoon
 Salt1⁄4 Teaspoon
 Sweet red pepper1 , cut in julienne strips 2 1/2 x 1/4 inch
 Carrots2 , peeled and cut in julienne strips 2 1/2 x 1/4 inch
 Snow peas1 Cup (16 tbs), trimmed
 Vegetable oil2 Tablespoon
 Canned pineapple cubes1⁄2 Cup (8 tbs), drained
 Cornstarch2 Teaspoon
 Water2 Tablespoon

Nutrition Facts

Serving size

Calories 255 Calories from Fat 76

% Daily Value*

Total Fat 9 g13.3%

Saturated Fat 1.2 g5.9%

Trans Fat 0 g

Cholesterol 48.8 mg

Sodium 441.5 mg18.4%

Total Carbohydrates 21 g7.1%

Dietary Fiber 3.2 g12.8%

Sugars 13.2 g

Protein 23 g45.2%

Vitamin A 132.8% Vitamin C 145.7%

Calcium 5.6% Iron 9.6%

*Based on a 2000 Calorie diet

Directions

1. Preheat the oven to very hot (450°). If using frozen fish, unwrap and let the fish stand at room temperature for 20 minutes.
2. Line a 9-inch square baking pan with enough aluminum foil to fold over the fish. Place the fish on the foil in the pan.
3. Combine the orange juice, soy sauce, hoisin sauce, onion, ginger and salt in a small bowl. Pour the mixture over the fish. Fold the foil over the top of the fish and fold the ends of the foil together to seal.
4. Bake the fish in the preheated very hot oven (450°) for 25 to 30 minutes for frozen fish, 10 to 12 minutes for fresh fish, or until the fish flakes when tested with a fork.
5. Meanwhile, stir-fry the sweet red pepper, carrots and snow peas in the oil in a large skillet over medium heat until crisp-tender, for 2 minutes. Add the pineapple.
6. When the fish is cooked, open the foil packet and drain the juice into the skillet. Keep the fish warm. Stir together the cornstarch and the water in a small bowl. Stir the cornstarch mixture into the skillet and cook until thickened, for 2 minutes.
7. Serve the fish with the vegetables and with the sauce spooned over the fish.
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