Find a list of your saved stories here

Cod Fillet with Orange Glaze


Save Story

Save stories to read later


Estimated read time: 2-3 minutes

This archived news story is available only for your personal, non-commercial use. Information in the story may be outdated or superseded by additional information. Reading or replaying the story in its archived form does not constitute a republication of the story.

Orange Chili Fish Fillet w/ Brown Rice Pilaf & Swiss Chard

Yield: 5 Servings
Gluten & Dairy Free

Orange Chili Fish Fillet
Ingredients: 6½ tbsp. Orange Marmalade
1¼ tbsp. Hot Siracha Sauce
2 tsp. Sesame Oil
½ tsp. Fresh Garlic, Chopped
½ tsp. Chili Powder
½ tsp. Ginger Puree
½ cup Water
5 each Swai Fish Fillet,Thawed
5 tsp. Green Onion,Diced

Brown Rice Pilaf
Ingredients: 1 tsp. Olive Oil
6 tbsp. Yellow Onion,Diced
6 tbsp. Fresh Carrot,Diced
12 tbsp. Brown Rice
¾ cup Vegetable Broth
3 tbsp. Fresh Parsley,Chopped
¼ tsp. Kosher Salt
¼ tsp. Ground Black Pepper

Swiss Chard
Ingredients: 1½ tsp. Olive Oil
1 tbsp. Garlic,Chopped
2½ bunches Red Swiss
Chard,Washed,Chopped

Preparations:
Orange Chili Fish Fillet
1. Preheat oven to 320F.
2. In a pan, mix together the marmalade, Siracha, oil, garlic, ginger and water. Reserve ¼ of the glaze for plating.
3. Dredge fish in the glaze and grill on one side. Lay fish flat on a sheet pan, sprayed with non-stick pan coating; bake for 10-12 minutes or until an internal temperature of 145F is reached.

Brown Rice Pilaf
4. Heat oil in a large sauté pan, over medium-high heat; add onions and cook, stirring occasionally until softened.
5. Stir in rice and cook, stirring often until toasted.
6. Add broth; bring to a boil. Reduce heat to medium-low, cover and simmer until rice is tender and liquid is absorbed, about 20 minutes.
7. Fluff rice, add parsley and season with salt and pepper.

Swiss Chard
8. In a sauté pan, heat oil, add garlic; sauté until translucent.
9. Add the chopped chard; sauté until tender.

Plate Assembly

Per each serving, place a ½ cup of Swiss chard off the center of the plate, place ½ cup of brown rice pilaf on top of the chard, then place 1 fish fillet on top of the rice. Drizzle 1 oz. of the orange sauce over the fish. Garnish each plate with 1 tsp. green onion.

460 Calories/ 650 mg Sodium/ 30% Cal/Fat

Most recent Your Life - Your Health stories

Related topics

Your Life - Your Health

STAY IN THE KNOW

Get informative articles and interesting stories delivered to your inbox weekly. Subscribe to the KSL.com Trending 5.
By subscribing, you acknowledge and agree to KSL.com's Terms of Use and Privacy Policy.

KSL Weather Forecast