1. Sprinkle fish with salt and pepper. Coat a large nonstick skillet with cooking spray; place over high heat until hot. Add fish, and cook, uncovered, 3 minutes on each side. Cover and cook 3 minutes or until fish flakes easily when tested with a fork. Remove from pan; set aside, and keep warm.

2. Add soy sauce and orange juice to pan; cook over high heat 1 minute, stirring to deglaze pan. Add oil, and stir well. Pour sauce over fish; serve immediately.

carbo rating: 2