Cod w/ Oranges
February 19, 2010 Leave a comment
Recipe Source: Bernie’s Mom (Georgette Wilson)
Serves: 4
INGREDIENTS:
4 navel oranges
4 3/4-to-1-inch thick pieces cod fillet (about 5 oz. each)
1 cup thinly sliced red onion
1. Cut peel from 2 oranges to the flesh. Section oranges and squeeze juice from membranes into a 2 cup measuring cup. Squeeze juice from remaining oranges (you should end up with 1 cup juice). Put aside the orange sections that have been squeezed as you’ll use later.
2. Season fish with 1/4 teaspoon each salt & pepper. Heat 1 tablespoon oil in a large non-stick skillet over medium-high heat. Add fish and cook 6-8 minutes, turning once until lightly browned and cooked through. Remove to a platter and cover loosely with foil to keep warm.
3. Add onion to skillet and cook over low heat until lightly browned.
4. Add juice to pan and bring to a boil. Cook until reduced to about 1/2 cup and slightly thickened. Stir in orange segments and pour over fish.
Per Serving: 223 calories, 2g fiber, 5g fat (1g sat. fat), 61mg chol, 225mg sodium