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Recipes

Bluefish with Spicy Vegetable Sauce
Substitute halibut, grouper, tuna, or other meaty fish if you like. A baked potato is the perfect accompaniment.
  • 1-1/3 cups water
  • 2/3 cup rice
  • 2 teaspoons olive oil
  • 1 large green bell pepper, diced
  • 1 large carrot, diced
  • 1/2 cup minced scallions
  • 3 garlic cloves, minced
  • 1 tablespoon minced fresh ginger
  • 1/4 teaspoon hot pepper sauce
  • 2 teaspoons flour
  • 1-1/2 cups reduced-sodium mixed vegetable juice
  • 1/2 teaspoon grated orange zest
  • 3 tablespoons orange juice
  • 1/2 teaspoon thyme
  • 4 skinned bluefish fillets (1-1/2 pounds total)

1. In a medium covered saucepan, bring the water to a boil over high heat. Add rice, reduce heat to a simmer and cook until rice is tender and all liquid is absorbed, about 20 minutes.

2. Meanwhile, in a large nonstick skillet, heat oil over medium heat. Add bell pepper, carrot, scallions, garlic, ginger, and hot pepper sauce, and cook, stirring frequently, until vegetables have softened, about seven minutes. Stir in flour and cook one minute longer.

3. Stir in mixed vegetable juice, orange zest, orange juice, and thyme, and bring to a boil. Reduce to a simmer, place fish on top, spoon some of sauce over, cover and cook until fish is cooked through, about 10 minutes.

4. Transfer fish to serving plates and top with some of the vegetables. Spoon a mound of rice onto each plate and top with remaining vegetables and sauce.


Nutritional Information
Per serving: 403 calories, 10g total fat, 2g saturated fat, 4.8g monounsaturated fat, 2.1g polyunsaturated fat, 2.4g dietary fiber, 38g protein, 37g carbohydrate, 100mg cholesterol, 189mg sodium.
Good source of: beta-carotene, lycopene, omega-3s, potassium, vitamin B12, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
30