6 Servings
vegetable oil spray
1 1/2 pounds haddock fillets
3 tablespoons flour
dash white pepper
2 1/2 tablespoons acceptable vegetable oil
1 tablespoon grated
ginger
2 cloves garlic, minced
2 cups seeded, chopped tomatoes
1/3 cup sliced
green onions
1 cup orange juice
1/2 cup white wine
2 tablespoons light soy
sauce
1 1/2 tablespoons cornstarch
1 tablespoon finely chopped parsley
Preheat oven to 350 F. Lightly coat a baking dish with vegetable oil spray. Rinse
fish and pat dry. Set aside.
Combine flour and pepper in a shallow bowl. Add fillets,
one at a time, and turn to coat well. In a nonstick skillet over medium-high heat,
heat oil and brown fillets. Transfer them to prepared baking dish and cook 10 to
15 minutes, or until fish flakes easily with a fork. Meanwhile, sauté ginger and
garlic in residual oil in skillet. Add tomatoes and green onions and simmer 3 to
4 minutes. In a small bowl, combine orange juice, wine, soy sauce and cornstarch.
Add mixture to skillet and stir until thickened. Stir in parsley. Spoon sauce over
the fish and serve immediately.
Amount Per Serving
Calories 230 Calories from Fat 71
Percent Total Calories
From:
Fat 31% Protein 40% Carb. 24%
Nutrient Amount per Serving Value
Total Fat 8 g 12%
Saturated Fat 1 g 5%
Cholesterol 63 mg 21%
Sodium 363 mg 15%
Total Carbohydrate 14 g 5%
Dietary Fiber 1 g 2%
Sugars 0 g
Protein 23 g
Vitamin A 11% Vitamin C 52% Calcium 0% Iron 12%
