Fish with Tangerine Relish
Recipe from Diabetic Living

This flavorful and healthy recipe combines white fish fillets with a refreshing fruit sauce.


Fish with Tangerine Relish


by 1  person


read comments


add your rating
add a comment

Servings: Makes 6 servings.
See More Diabetic Living Recipes
Ingredients
 
savings in
 
  • 6  4-ounce  fresh or frozen skinless halibut, cod, sole, or other white fish filletsOn Sale
  • 1/4  teaspoon  saltOn Sale
  • 1/4  teaspoon  ground black pepperOn Sale
  • 1/3  cup  orange juiceOn Sale
  • 1/4  cup  finely chopped red onion or shallotsOn Sale
  • 2  teaspoons  white balsamic vinegar or balsamic vinegarOn Sale
  • 1  teaspoon  snipped fresh tarragon or rosemary or 1/2 teaspoon dried tarragon or rosemary, crushedOn Sale
  • 1  teaspoon  olive oilOn Sale
  • 1  clove  garlic, mincedOn Sale
  •   Dash  bottled hot pepper sauceOn Sale
  •     Nonstick cooking sprayOn Sale
  • 4  medium  tangerinesOn Sale
  • 2  tablespoons  snipped fresh parsleyOn Sale
  • 6  cups  torn mixed salad greens (optional)On Sale

Directions
1.
Thaw fish fillets, if frozen. Rinse fish; pat dry with paper towels. Sprinkle with salt and black pepper. Measure thickness of fish; set aside.
2.
Preheat broiler. In a small saucepan, combine orange juice, red onion, balsamic vinegar, tarragon, olive oil, garlic, and hot pepper sauce. Bring to boiling; reduce heat. Simmer, uncovered, for 5 to 6 minutes or until reduced to about 1/3 cup. Remove from heat. Remove 2 tablespoons of the liquid; set both mixtures aside.
3.
Coat the unheated rack of a broiler pan with nonstick cooking spray. Place fish fillets on rack. Brush both sides of each fish fillet with the reserved 2 tablespoons liquid. Turn under any thin portions of fish to make uniform thickness. Broil 4 inches from the heat for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork.
4.
Meanwhile, for tangerine relish: Peel tangerines and separate into segments. Remove seeds and cut up tangerine segments. In a small bowl, combine chopped tangerines, the remaining orange juice mixture, and the parsley. To serve, divide greens, if using, among serving plates. Top with fish; spoon tangerine relish over fish. Makes 6 servings.

Nutrition information
Calories 175, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 36 mg, Sodium 161 mg, Carbohydrate 11 g, Fiber 1 g, Protein 24 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Fruit .5, Fat .5. Percent Daily Values are based on a 2,000 calorie diet
Add Your Review

Recommended Recipe:
Provencal Fish Fillets
Provencal Fish Fillets

These fork-tender fish fillets reflect the cooking style of the Provence region of France. Dishes from the area quite often include olive oil, onion, garlic, tomatoes, and olives.

See Recipe