Thursday, December 17, 2009

Recipe of the Day

Fish Fillets with Orange Salsa

½ cup unsweetened organic orange juice
2 – 3 tablespoons mild salsa (homemade preferably, but if store bought…use freshest and most salt/sugar free)
10 to 12 oz fish fillets, something like orange roughy, sole, or halibut
½ cup all purpose unbleached white flour (get it from your local health food store)
2 tablespoons chopped green onions

In a small bowl, compine the OJ and salsa and set aside. Dry the fish fillets with paper towels.

Spray a nonstick skillet with nonstick cooking spray and put the pan over high heat. Dredge the fillets in the flour, shaking off the excess, and then sauté on one side until they are lightly browned (about 2 or 3 minutes). Gently turn the fillets over and brown for 2 minutes. (Note: Don’t try to move the fillets around in the pan…they’ll probably start sticking and then tear…) Remove the skillet from heat and allow to cool for a minute before continuing.

Stir up the salsa mixture and pour it over the fish (the fish will now unstick easily). Lower the heat to medium and cook for 4 to 5 minutes, basting the fish with the sauce. Do this until the fish is cooked and the sauce has been reduced to a glaze.

Garnish with a sprinkling of green onions and serve.

Serves 2, each serving is only 245 calories, 33g carbs, 25g protein, and 10g of fat

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