Orange Ginger Seafood with Mandarin Oranges - Easy & Healthy Recipe

Orange Ginger Seafood

Cook time 15 minutes
Prep time 15 minutes

YIELD Makes 4 servings

Using mandarin oranges and orange juice in this heart-healthy dish provides a refreshing zip to the delicate flavor of the grilled fish. If you do not have access to a grill, the fish can be broiled instead.

INGREDIENTS

8 ounces uncooked rigatoni 12 ounces firm, white-fleshed fish, fresh or frozen, thawed Salt and pepper Nonstick cooking spray 1 cup orange juice, divided 1 teaspoon cornstarch 2 cloves garlic, minced 2 teaspoons grated fresh ginger 2 to 3 teaspoons reduced-sodium soy sauce 3/4 cup finely chopped fresh plum tomato, seeded 1 (11-ounce) can mandarin oranges

PREPARATION:

1. Cook pasta according to package directions, omitting salt. Drain; set aside.
2. Season fish with salt and pepper. Spray large nonstick skillet with cooking spray and heat over medium-high heat. Add fish; cook 3 minutes each side, or until fish begins to flake when tested with a fork and is lightly browned. Remove and set aside; keep warm.
3. Stir 1/4 cup orange juice into cornstarch in small bowl until smooth; set aside.
4. Heat 1 tablespoon orange juice in same skillet over medium-low heat, scraping browned bits from bottom of skillet. Add garlic and ginger; cook and stir 2 minutes. Reserving 1/4 cup juice, add remaining juice and soy sauce to skillet. Bring to a boil over medium-high heat. Add cornstarch mixture; return to a boil. Stir constantly until slightly thickened. Stir in tomatoes; heat 1 minute. Remove from heat; stir in oranges.
5. Divide pasta among 4 plates; top with fish. Spoon sauce over fish.

This recipe appears in: Fish NUTRITIONAL INFORMATION: Sodium 167 mg Protein 25 g Fiber 1 g Carbohydrate 61 g Cholesterol 45 mg Saturated Fat trace g Total Fat 2 g Calories from Fat 6 % Calories 367 DIETARY EXCHANGE: Meat 2 Fruit 1 Starch 3