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Fresh: Finish the fish under the broiler to caramelize the glaze into a tasty browned crust. Serve with roasted potato wedges and peas.

Julianna Grimes
Recipe by Cooking Light April 2009

Gallery

Credit: Becky Luigart-Stayner; Styling: Jan Gautro

Recipe Summary

Yield:
4 servings (serving size: 1 fillet)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat broiler.

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  • Combine first 4 ingredients in a large zip-top plastic bag. Add fish to bag; seal. Refrigerate 10 minutes, turning bag once.

  • Remove fish from bag, reserving marinade. Place marinade in a microwave-safe bowl. Microwave at HIGH 1 minute.

  • Heat a large ovenproof nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Coat pan with cooking spray. Add fish to pan; cook 3 minutes. Turn fish over. Brush marinade evenly over fish. Broil 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

Chef's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutrition Facts

287 calories; fat 14g; saturated fat 2.7g; mono fat 6.7g; poly fat 3.6g; protein 31g; carbohydrates 7.5g; fiber 0.1g; cholesterol 80mg; iron 0.7mg; sodium 363mg; calcium 23mg.
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