Pan - Asian Orange Fish Recipe

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Ingredients:

Serving

1 3/4 cups orange juice
1/4 cup fresh lime juice
2 tbsp low sodium soy sauce
2 tbsp firmly packed brown sugar
2 tbsp minced scallions
2 tbsp firmly packed minced ginger
1 tbsp firmly packed minced cilantro
1 tbsp firmly packed minced garlic
16 oz fillets mahi mahi or 16 oz halibut
2 cups broccoli florets
prepared brown rice

Directions:

Place first eight ingredients for poaching liquid in a large sauté pan. Bring to a boil and simmer for 10-15 minutes until slightly thickened.
Place fish fillets, skin side up, into sauté pan. Poach on low heat uncovered for 5 minutes. Turn fish over and poach for 2-3 minutes more.
Add broccoli, cover and poach for 2-3 minutes. Remove pan from heat and let sit covered for 2-3 minutes. Serve immediately with brown rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	198 Kcal (829 kJ)
Calories from fat	10.67 Kcal
		% Daily Value*
Total Fat	1.19g	2%
Cholesterol	81.65mg	27%
Sodium	452.34mg	19%
Potassium	428.76mg	9%
Total Carbs	22.12g	7%
Sugars	14.85g	59%
Dietary Fiber	1.64g	7%
Protein	25.78g	52%
Vitamin C	100.7mg	168%
Iron	1.9mg	11%
Calcium	57.5mg	6%

Amount Per 100 g
Calories	65.24 Kcal (273 kJ)
Calories from fat	3.52 Kcal
		% Daily Value*
Total Fat	0.39g	2%
Cholesterol	26.9mg	27%
Sodium	149.04mg	19%
Potassium	141.27mg	9%
Total Carbs	7.29g	7%
Sugars	4.89g	59%
Dietary Fiber	0.54g	7%
Protein	8.49g	52%
Vitamin C	33.2mg	168%
Iron	0.6mg	11%
Calcium	18.9mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

3.7

Points
5

PointsPlus

Good Points

fat free,
saturated fat free

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