Hawaiian broiled cod with rice
Nutritional Info
- Servings Per Recipe: 2
- 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
View full nutritional breakdown of Hawaiian broiled cod with rice calories by ingredient
Number of Servings: 2
Ingredients
-
1 can (8 oz) pineapple in juice, drained and juice reserved
2 tbsp orange juice
1 tsp grated orange peel
2 tsp low sodium soy sauce
1/2 lb cod or other firm white fish fillet
2 cups hot cooked brown rice
1/2 orange, peeled and chopped
1 green onion, chopped
1 tbsp coconut, toasted if desired
Directions
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.