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Fish And Vegetables In Spicy Orange Sauce

Most any mild, white, firm-fleshed fish will work in this speedy entree. As with other en papillote dishes, parchment is traditional, but foil works fine.

Type: Fish, Low Fat
Courses: Main Course
Serves: 4 people

Recipe Ingredients

4 cups 640g / 22ozCooked rice
4   Orange roughy, haddock, cod or
  Red snapper fillets - (4 oz ea)
1   Sweet red pepper - cut into rings (small)
1   Green pepper - cut into rings (small)
1/3 cup 78mlOrange juice
1/4 cup 36g / 1.3ozChopped drained mandarin orange sections
4 cups 372g / 13ozGarlic cloves - minced (large)
2 teaspoons 10mlHoney mustard
1 teaspoon 5mlHoney or packed brown sugar
1 teaspoon 5mlOlive oil
1/2 teaspoon 2.5mlGrated orange rind
1/4 teaspoon 1.3mlGround red pepper - (optional)
1/4 teaspoon 1.3mlFreshly-ground black pepper

Recipe Instructions

Preheat the oven to 400 degrees. Lay four 12- by 18-inch pieces of aluminum foil or parchment paper on the work surface and lightly coat with nonstick spray. Place 1 cup of the rice in the center of each piece of foil or paper; spread evenly into a thin rectangle about the size of a fish fillet. Top with the fillets and then with alternating rings of red and green peppers.

In a small bowl, combine the orange juice, orange sections, garlic, mustard, honey or brown sugar, oil, orange rind, ground red pepper (if using) and black pepper. Spoon over the fish. Fold the long sides of the foil or paper together, making several folds to encase the food snugly. Fold the ends closed, like a package, to enclose securely.

Lay the packets, seam-side up, on a baking sheet. Bake for 12 to 15 minutes, or until the fish is opaque and flakes when tested with a fork. Be careful of escaping steam when opening the packets.

This recipe yields 4 servings.

Nutritional Information Per Serving: Calories: 396; Fat: 2.5 grams (5.6% of calories); Cholesterol: 45 milligrams; Sodium: 111 milligrams; Fiber (grams) 1.9.

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