Citrus Fish Recipe

Citrus Fish Recipe

“Wolverine John, one of my TOH Recipe Forum E-friends, shared the original recipe for this easy fish entree. The sauce is delicious, and cleanup’s a breeze.”

Quick
Diabetic Exchange

TOTAL TIME: Prep/Total Time: 30 min.
MAKES: 4 servings

Ingredients

      1-1/2 pounds haddock, cod or halibut fillets
      1/8 teaspoon salt
      1/8 teaspoon pepper
     1 medium onion, chopped
      1/3 cup minced fresh parsley
      2 teaspoons grated lemon peel
     2 teaspoons grated orange peel
      4 teaspoons canola oil

Directions

    Place an 18-in. x 12-in. piece of heavy-duty foil on a large baking sheet. Arrange fillets in a single layer on foil; sprinkle with salt and pepper. Top with onion, parsley, and lemon and orange peel. Drizzle with oil. Top with a second large piece of foil. Bring edges of foil together; crimp to seal, forming a large packet.
    Bake at 450° for 15-20 minutes or until fish flakes easily with a fork. Open foil carefully to allow steam to escape. Yield: 4 servings.

Nutritional Facts

5 ounces cooked fish equals 208 calories, 6 g fat (1 g saturated fat), 98 mg cholesterol, 193 mg sodium, 4 g carbohydrate, 1 g fiber, 33 g protein. Diabetic Exchanges: 5 lean meat, 1 fat.

Originally published as Citrus Fish in Taste of Home December/January 2010, p77

 

 

 

 

 

 

 

 

Beth Layman