Source: Florida Department of Citrus

Heart Healthy Pan-Asian Orange Poached Fish
Serves: 4
Prep Time: 10 minutes
Cook Time: 25 minutes


1 3/4 cups orange juice
1/4 cup fresh lime juice
2 tablespoons low-sodium soy sauce
2 tablespoons firmly packed brown sugar
2 tablespoons Sliced green onions
2 tablespoons firmly packed minced fresh ginger
1 tablespoon firmly packed minced garlic
1 tablespoon firmly packed minced cilantro
4 fillets (skin on, each about 4 ounces) mahi-mahi or another firm, white fish, such as halibut
2 cups hot, cooked brown rice
2 cups broccoli florets, cooked

Put the orange juice, lime juice, soy sauce, brown sugar, green onions, ginger, garlic and cilantro in a large sauté pan. Bring to a boil over medium-high heat, reduce the heat to medium and simmer for 10 to 15 minutes until slightly thickened. Adjust the heat up or down to maintain the simmer.

Add the fish fillets, skin sides up. Reduce the heat to low and poach the fish, uncovered, for about 5 minutes. Turn the fish over, cover and poach for 2 to 3 minutes longer or until just cooked through.

Serve immediately with the rice and broccoli, spooning some pan juices over the fish and rice as desired.

Per Serving: 450 calories; 3 g fat; 0.4 g saturated fat; 470 mg sodium; 60 g carbohydrate; 60 g fiber; 3 g sugars; 44 g protein