Fish Fillets a la Orange
|Frozen fish fillets||16 Ounce|
|Water||1⁄4 Cup (4 tbs)|
Let fillets thaw at room temperature until they can be pulled apart easily.
Sprinkle with salt and pepper.
Cut peel from 1 orange removing just a very thin layer of orange peel.
Slice into thin strips.
Cook about 2 minutes in boiling water.
Finish peeling orange and slice, set aside for use as garnish.
Melt butter in a frying pan.
Add onion and cook until tender.
Add lemon juice, orange juice and water.
Bring to boil.
Add fish fillets.
Cover with a circle of buttered white paper or circle of waxed paper with a hole in the center.
Cover and simmer about 7 minutes or until fish flakes easily when tested with a fork.
Remove fish to heated platter and keep warm.
Cook liquid in pan until it is reduced to about 1/2 cup.
Cream together butter and flour.
Stir into liquid and cook until thickened.
Add orange rind and season to taste if needed.
Pour sauce over fish.
Garnish with orange slices.
Calories 249 Calories from Fat 130
% Daily Value*
Total Fat 15 g22.8%
Saturated Fat 7.7 g38.7%
Trans Fat 0 g
Cholesterol 107.3 mg35.8%
Sodium 102.8 mg4.3%
Total Carbohydrates 10 g3.5%
Dietary Fiber 2 g8%
Sugars 4.3 g
Protein 21 g42.3%
Vitamin A 9.4% Vitamin C 50.3%
Calcium 9.4% Iron 1.9%
*Based on a 2000 Calorie diet