Recipe by Cooking Light November 1998


Recipe Summary test

4 servings (serving size: 5 ounces fish and 1/3 cup onion topping)


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 450°.

  • Heat oil in a large nonstick skillet over medium-high heat. Add onion; cook 7 minutes or until lightly browned, stirring occasionally. Remove from heat. Stir in orange sections and next 5 ingredients (orange sections through garlic).

  • Arrange fillets in a single layer in a 13 x 9-inch baking dish. Combine broth and rind; pour over fish. Spoon onion mixture over fish. Bake at 450° for 15 minutes or until fish flakes easily when tested with a fork.

Nutrition Facts

190 calories; calories from fat 21%; fat 4.5g; saturated fat 0.5g; mono fat 3.1g; poly fat 0.4g; protein 26.4g; carbohydrates 10.6g; fiber 3.2g; cholesterol 34mg; iron 0.9mg; sodium 365mg; calcium 40mg.