Распечатать
E-mail
Add a photoПорций: 4
Ингредиенты
- 4 c. cooked rice
- 16 ounce hard white fish see pantry note
- 4 ounce sweet red pepper cut into rings
- 4 ounce green pepper cut into rings
- 1/3 c. orange juice
- 1/4 c. minced liquid removed mandarin orange sections
- 4 lrg garlic cloves chopped
- 2 tsp honey mustard
- 1 tsp honey or possibly packed brown sugar
- 1 tsp extra virgin olive oil
- 1/2 tsp grated orange rind
- 1/4 tsp grnd red pepper optional
- 1/4 tsp freshly grnd black pepper
Инструкции
- Preheat the oven to 400 degrees.
- 1) Lay four 12-by-18-inch pcs of aluminum foil or possibly parchment paper on the work surface and lightly coat with nonstick spray. Place 1 c. of the rice in the center of each piece of foil or possibly paper; spread proportionately into a thin rectangle about the size of a fish fillet. Top with the fillets and then with alternating rings of red and green peppers. In a small bowl, combine the orange juice, orange sections, garlic, mustard, honey or possibly brown sugar, oil, orange rind, grnd red pepper (if using) and black pepper.
- Spoon over the fish. Fold the long sides of the foil or possibly paper together, making several folds to encase the food snugly. Fold the ends closed, like a package, to enclose securely. Lay the packets, seam side up, on a baking sheet.
- 2) Bake for 12 to 15 min, or possibly till the fish is opaque and flakes when tested with a fork. Be careful of escaping steam when opening the packets.
- Makes 4 servings.
- Prevention's kitchen slimmed down the original recipe by:* replacing 3 Tbsp. of butter with 1 tsp. extra virgin olive oil* making a rich-tasting sauce with lots of garlic, honey, and mandarin oranges
- NOTES : Most any mild, white, hard-fleshed fish will work in this speedy entree. As with other en papillote dishes, parchment is traditional, but foil works fine. PANTRY 4 fillets orange roughy, haddock, cod or possibly red snapper (4 ounces each)
- Recipe illustrates drastically reducing the amount of fat
- (from 9 to 1 tsp.) AND substituting a non-dairy fat.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 344g | |
| Recipe makes 4 servings | |
| Calories 400 | |
| Calories from Fat 79 | 20% |
| Total Fat 8.8g | 11% |
| Saturated Fat 1.41g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 68mg | 23% |
| Sodium 76mg | 3% |
| Potassium 544mg | 16% |
| Total Carbs 51.63g | 14% |
| Dietary Fiber 1.6g | 5% |
| Sugars 5.51g | 4% |
| Protein 26.51g | 42% |
