Get the health benefits of fish and the budget benefits of cooking at home by using these simple instructions. Feel free to substitute with other ingredients such as water and lemon juice or white wine for the orange juice, dried dill weed for the herbs, and capers or toasted crushed nuts or seeds for the olives.
- 3/4 cup orange juice
- 1/2 minced shallot
- 1/4 teaspoon dried tarragon
- 4 ounces mild fish fillet(s) such as sole, tilapia or arctic char
- 1/2 teaspoon extra-virgin olive oil
- Salt and ground black pepper, to taste
- 3 chopped pitted Kalamata olives (optional)
Combine juice, shallot and tarragon in a small saucepan and simmer until thickened, 15-20 minutes; cover and set aside.
Heat broiler. Sprinkle both sides of fish with oil, salt and pepper. Place on a foil-lined baking sheet and broil 5 to 6 inches from heat, just until fish is opaque and flakes easily with a fork, about 5 minutes per half inch of thickness.
Use a wide spatula to transfer fillet to serving plate, spoon sauce on top and sprinkle with olives.
PER SERVING:270 calories (70 from fat), 7g total fat, 1g saturated fat, 75mg cholesterol, 880mg sodium, 23g carbohydrate (1g dietary fiber, 16g sugar), 28g protein