RELISH FOR FISH RECIPES

FISH WITH TANGERINE RELISH RECIPE | EATINGWELL

Fish with Tangerine Relish Recipe | EatingWell image

This flavorful and healthy recipe combines white fish fillets with a refreshing citrus fruit sauce. Make it a one-dish meal by serving over mixed greens, rice, or zucchini noodles.

Provided by Diabetic Living Magazine

Total Time 30 minutes

Number Of Ingredients 13

Ingredients

6 (4 ounce) fresh or frozen skinless halibut, cod, sole, or other white fish fillets
¼ teaspoon salt
¼ teaspoon ground pepper
? cup orange juice
¼ cup finely chopped red onion or shallots
2 teaspoons white balsamic vinegar or balsamic vinegar
1 teaspoon chopped fresh tarragon or rosemary or 1/2 teaspoon dried, crushed
1 teaspoon olive oil
1 clove garlic, minced
Dash of bottled hot pepper sauce
4 medium tangerines
2 tablespoons chopped fresh parsley
6 cups torn mixed salad greens

Steps:

Thaw fish fillets, if frozen. Rinse the fish; pat dry with paper towels. Sprinkle with salt and pepper. Measure thickness of the fish; set aside.
Preheat broiler. Combine orange juice, red onion (or shallots), vinegar, tarragon (or rosemary), olive oil, garlic, and hot pepper sauce in a small saucepan. Bring to boiling; reduce heat. Simmer, uncovered, for 5 to 6 minutes or until reduced to about 1/3 cup. Remove from the heat. Remove 2 tablespoons of the liquid; set both mixtures aside.
Coat the unheated rack of a foil-lined broiler pan with cooking spray. Place the fish fillets on the rack. Brush both sides of each fish fillet with the reserved 2 tablespoons liquid. Turn under any thin portions of the fish to make uniform thickness. Broil 4 inches from the heat for 4 to 6 minutes per 1/2-inch thickness or until the fish flakes easily when tested with a fork.
To prepare relish, peel tangerines and separate into segments. Remove seeds and cut up the tangerine segments. Combine the chopped tangerines, the remaining orange juice mixture, and the parsley in a small bowl.
To serve, divide greens, if using, among serving plates. Top with the fish; spoon tangerine relish over the fish.

Nutrition Facts : Calories 175 calories, CarbohydrateContent 11 g, CholesterolContent 36 mg, FatContent 4 g, FiberContent 1 g, ProteinContent 24 g, SaturatedFatContent 1 g, SodiumContent 161 mg

HEALTHY FISH RECIPES | BBC GOOD FOOD

Healthy fish recipes | BBC Good Food image

From lighter pies to makeover fish & chips, nothing's off the menu with our healthier fish dishes...

Provided by Good Food team

Number Of Ingredients 1

Ingredients

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