EatSmarter exclusive recipe

Fish in Orange Sauce

with Rice and Lamb's Lettuce
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Fish in Orange Sauce

Fish in Orange Sauce - Light, stylish and perfect as a leisurely meal for two

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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
541
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie541 kcal(26 %)
Protein37 g(38 %)
Fat15 g(13 %)
Carbohydrates60 g(40 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.3 mg(38 %)
Vitamin D6 μg(30 %)
Vitamin E3.5 mg(29 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.4 mg(36 %)
Niacin15.1 mg(126 %)
Vitamin B₆1.1 mg(79 %)
Folate63 μg(21 %)
Pantothenic acid2.4 mg(40 %)
Biotin12.6 μg(28 %)
Vitamin B₁₂3 μg(100 %)
Vitamin C49 mg(52 %)
Potassium915 mg(23 %)
Calcium183 mg(18 %)
Magnesium158 mg(53 %)
Iron4.4 mg(29 %)
Iodine81 μg(41 %)
Zinc2.2 mg(28 %)
Saturated fatty acids2.4 g
Uric acid345 mg
Cholesterol75 mg
Development of this recipe:

Ingredients

for
2
Ingredients
4 ounces
2
1 tablespoon
1 ½ teaspoons
½ teaspoon
2 tablespoons
3
4 ounces
4
small Plaice fillets (each about 75 grams)
½ cup
1
small Bay leaf
Preparation

Kitchen utensils

1 Small pot (with lid), 1 Measuring cups, 1 Teaspoon, 1 Paper towel, 1 Cutting board, 1 Small knife, 1 Large knife, 1 Citrus juicer, 1 Small bowl, 1 Tablespoon, 1 Salad spinner, 1 Non-stick pan (with lid), 1 Slotted spatula, 1 Fork, 1 Bowl, 1 Peeler

Preparation steps

1.
Fish in Orange Sauce preparation step 1

Bring rice, 300 ml (1 1/4 cups) of water and 1/2 teaspoon salt to a boil in a small pot. Cover and cook for about 30 minutes on low heat.

2.
Fish in Orange Sauce preparation step 2

Meanwhile, rinse the orange in hot water, wipe dry and remove some strips of peel. Juice orange. 

3.
Fish in Orange Sauce preparation step 3

Peel orange so the bitter white pith is removed. Cut orange into thin slices, then cut half into small pieces.

4.
Fish in Orange Sauce preparation step 4

Mix half of orange juice with the vinegar, agave syrup and mustard, sesaon with salt and pepper and then whisk in 1 tablespoon oil in a small bowl.

5.
Fish in Orange Sauce preparation step 5

Peel shallots. Chop 1 shallot finely and mix into orange juice mixture along with the orange slices. Dice remaining shallots.

6.
Fish in Orange Sauce preparation step 6

Rinse and spin lettuce dry.

7.
Fish in Orange Sauce preparation step 7

Rinse fish and pat dry with paper towels.

8.
Fish in Orange Sauce preparation step 8

Heat the remaining oil in a non-stick pan and cook diced shallots until soft. Pour in remaining orange juice and the fish stock.

9.
Fish in Orange Sauce preparation step 9

Add orange peel strips and bay leaf, bring to a boil and stir in remaining agave syrup. Season with salt and pepper. Add fish, cover and cook for about 4 minutes on low heat.

10.
Fish in Orange Sauce preparation step 10

Remove fish and keep warm. Boil sauce over high heat until reduced by about half. Add orange slices and heat briefly.

11.
Fish in Orange Sauce preparation step 11

Mix lettuce with the orange dressing. Arrange orange slices on the fish and serve with the rice and salad.