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Prep Time: 5 Minutes Cook Time: 5 Minutes |
Ready In: 10 Minutes Servings: 4 |
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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. Ingredients:
1 lb orange roughy fillet |
3 tablespoons orange juice |
2 tablespoons water |
1 tablespoon white wine or 1 tablespoon additional orange juice |
1/2 teaspoon crushed coriander seed |
1/4 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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