Oriental Style Fish
|Cod fillets||1 Pound (fresh or frozen)|
|Orange juice||1⁄2 Cup (8 tbs)|
|Soy sauce||1 Tablespoon|
|Hoisin sauce||1 Teaspoon|
|Chopped onion||1⁄4 Cup (4 tbs)|
|Ground ginger||1⁄4 Teaspoon|
|Sweet red pepper||1 , cut in julienne strips 2 1/2 x 1/4 inch|
|Carrots||2 , peeled and cut in julienne strips 2 1/2 x 1/4 inch|
|Snow peas||1 Cup (16 tbs), trimmed|
|Vegetable oil||2 Tablespoon|
|Canned pineapple cubes||1⁄2 Cup (8 tbs), drained|
1. Preheat the oven to very hot (450°). If using frozen fish, unwrap and let the fish stand at room temperature for 20 minutes.
2. Line a 9-inch square baking pan with enough aluminum foil to fold over the fish. Place the fish on the foil in the pan.
3. Combine the orange juice, soy sauce, hoisin sauce, onion, ginger and salt in a small bowl. Pour the mixture over the fish. Fold the foil over the top of the fish and fold the ends of the foil together to seal.
4. Bake the fish in the preheated very hot oven (450°) for 25 to 30 minutes for frozen fish, 10 to 12 minutes for fresh fish, or until the fish flakes when tested with a fork.
5. Meanwhile, stir-fry the sweet red pepper, carrots and snow peas in the oil in a large skillet over medium heat until crisp-tender, for 2 minutes. Add the pineapple.
6. When the fish is cooked, open the foil packet and drain the juice into the skillet. Keep the fish warm. Stir together the cornstarch and the water in a small bowl. Stir the cornstarch mixture into the skillet and cook until thickened, for 2 minutes.
7. Serve the fish with the vegetables and with the sauce spooned over the fish.
Calories 255 Calories from Fat 76
% Daily Value*
Total Fat 9 g13.3%
Saturated Fat 1.2 g5.9%
Trans Fat 0 g
Cholesterol 48.8 mg16.3%
Sodium 441.5 mg18.4%
Total Carbohydrates 21 g7.1%
Dietary Fiber 3.2 g12.8%
Sugars 13.2 g
Protein 23 g45.2%
Vitamin A 132.8% Vitamin C 145.7%
Calcium 5.6% Iron 9.6%
*Based on a 2000 Calorie diet