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“Use any mild white fish. From "Diabetes Cooking for Everyone", by Carol Gelles. Exchanges: 2 1/2 very lean meat, 1/2 fat.”
READY IN:
10mins
SERVES:
4
UNITS:
US

Ingredients Nutrition

  • 1 lb orange roughy fillet
  • 3 tablespoons orange juice
  • 2 tablespoons water
  • 1 tablespoon white wine or 1 tablespoon additional orange juice
  • 12 teaspoon crushed coriander seed
  • 14 teaspoon grated orange rind
  • 1 teaspoon canola oil
  • 1 teaspoon butter
  • salt
  • 1 tablespoon chopped cilantro leaf

Directions

  1. Rinse fillets nd pat dry.
  2. In a shallow bowl, combine the juice, waster, wine, coriander, and rind. Add the fish, let marinate 20-30 minutes in the fridge.
  3. Heat the oil and butter in a large nonstick skillet. Add the fish and cook 2 minutes per side or until fish flakes when tested with a fork. Remove fish, place on serving platter, and season with salt.
  4. Deglaze the skillet with the marinade. Pour over fish and sprinkle with cilantro.

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