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Sweet-and-Sour Orange Roughy

Prep time 12 mins
Cook time 15 mins
Yield 4 servings.

Ingredients

  • Vegetable cooking spray
  • 1 teaspoon peanut oil
  • 2/3 cup thinly sliced green onions (about 5)
  • 1/3 cup preshredded carrot
  • 1/4 cup cider vinegar
  • 3 tablespoons sugar
  • 1 tablespoon low-sodium soy sauce
  • 4 (4-ounce) orange roughy fillets
  • 1/4 cup unsweetened orange juice
  • 1 teaspoon cornstarch

Nutrition Information

  • calories 221
  • caloriesfromfat 33 %
  • fat 8 g
  • satfat 1.2 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 22.1 g
  • carbohydrate 14.5 g
  • fiber 0.7 g
  • cholesterol 68 mg
  • iron 0.0 mg
  • sodium 161 mg
  • calcium 0.0 mg

How to Make It

  1. Coat a large nonstick skillet with cooking spray, add oil and place over medium-high heat until hot. Add green onions and carrot; cook 3 minutes or until vegetables are tender, stirring often.

  2. Combine vinegar, sugar, and soy sauce in a small bowl, stirring until sugar dissolves. Add to carrot mixture; bring just to a boil. Add fish; cover, reduce heat, and simmer 10 minutes or until fish flakes easily when tested with a fork. Transfer fish to a serving platter; set aside and keep warm.

  3. Combine orange juice and cornstarch in a small bowl, stirring until smooth. Add to liquid in skillet. Bring to a boil, and cook, stirring constantly, 2 minutes or until sauce is slightly thickened. Spoon sweet-and-sour sauce evenly over fish.

Cooking Light Low-Fat, Low-Calorie Quick and Easy Cookbook