Hawaiian broiled cod with rice
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
1 can (8 oz) pineapple in juice, drained and juice reserved2 tbsp orange juice1 tsp grated orange peel2 tsp low sodium soy sauce1/2 lb cod or other firm white fish fillet2 cups hot cooked brown rice1/2 orange, peeled and chopped1 green onion, chopped1 tbsp coconut, toasted if desired
1. Preheat oven broiler. Spray broiler pan with cooking spray.
2. Mix 1/3 cup of the reserved pineapple juice, orange juice, orange peel and soy sauce. Cut fillet into 2 pieces. Marinate fish in sauce 5 minutes; remove.
3. Place fish on rack in broiler pan. Broil fish with tops 4-5 inches from heat 6 to 8 minutes or until fish flakes easily with fork.
4. Meanwhile, heat marinade to boiling; reduce heat to low. simmer 8 minutes, stirring occasionally. Toss marinade with pineapple chunks, rice, chopped orange and green onion.
5. Serve fish over fruited rice. Top with toasted coconut, if desired
Serving Size: 2 servings
Number of Servings: 2
Recipe submitted by SparkPeople user SUSANMV1.
2. Mix 1/3 cup of the reserved pineapple juice, orange juice, orange peel and soy sauce. Cut fillet into 2 pieces. Marinate fish in sauce 5 minutes; remove.
3. Place fish on rack in broiler pan. Broil fish with tops 4-5 inches from heat 6 to 8 minutes or until fish flakes easily with fork.
4. Meanwhile, heat marinade to boiling; reduce heat to low. simmer 8 minutes, stirring occasionally. Toss marinade with pineapple chunks, rice, chopped orange and green onion.
5. Serve fish over fruited rice. Top with toasted coconut, if desired
Serving Size: 2 servings
Number of Servings: 2
Recipe submitted by SparkPeople user SUSANMV1.
Nutritional Info Amount Per Serving
- Calories: 286.6
- Total Fat: 1.0 g
- Cholesterol: 40.0 mg
- Sodium: 282.6 mg
- Total Carbs: 44.9 g
- Dietary Fiber: 1.4 g
- Protein: 23.2 g
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