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Fish And Vegetables In Spicy Orange Sauce

main dish, low fat, seafood

4 cups cooked rice
4 orange roughy, haddock, cod or
red snapper fillets - (4 oz ea)
1 small sweet red pepper; cut into rings
1 small green pepper; cut into rings
1/3 cup orange juice
1/4 cup chopped drained mandarin orange sec
4 large garlic cloves; minced
2 teaspoons honey mustard
1 teaspoon honey or packed brown sugar
1 teaspoon olive oil
1/2 teaspoon grated orange rind
1/4 teaspoon ground red pepper; (optional)
1/4 teaspoon freshly-ground black pepper

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

Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "12-29-1999 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 283 Calories (kcal); 2g Total Fat; (6% calories from fat); 6g Protein; 59g Carbohydrate; 0mg Cholesterol; 40mg Sodium Food Exchanges: 3 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

NOTES : Weight Watcher points calculated at 8 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Yield: 4 servings

Preparation Time: 0:00

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