Looking for a seafood dinner with a tropical touch? Then check out this cod fillet served over fruited rice - ready in 25 minutes.
Hawaiian Broiled Cod with Rice
- Prep Time 15 min
- Total 25 min
- Servings 2
- Ingredients 9
Ingredients
- 1 can (8 ounces) pineapple in juice, drained and juice reserved
- 2 tablespoons orange juice
- 1 teaspoon grated orange peel
- 2 teaspoons soy sauce
- 1/2 pound cod or other firm white fish fillet
- 2 cups hot cooked rice
- 1/2 orange, peeled and chopped
- 1 green onion, chopped
- 1 tablespoon coconut, toasted if desired
Instructions
-
Step1Set oven control to broil. Spray broiler pan with cooking spray.
-
Step2Mix 1/3 cup of the reserved pineapple juice, the orange juice, orange peel and soy sauce. Cut fillet into 2 pieces. Marinate fish in sauce 5 minutes; remove.
-
Step3Place fish on rack in broiler pan. Broil fish with tops 4 to 5 inches from heat 6 to 8 minutes or until fish flakes easily with fork.
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Step4Meanwhile, heat marinade to boiling in 1-quart saucepan; reduce heat to low. Simmer 3 minutes, stirring occasionally. Toss marinade with pineapple, rice, orange and green onion.
-
Step5Serve fish over fruited rice. Top with toasted coconut, if desired.
Nutrition
385
Calories
2g
Total Fat
27g
Protein
68g
Total Carbohydrate
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 385
- Calories from Fat
- 20
- Total Fat
- 2g
- Saturated Fat
- 0g
- Cholesterol
- 60mg
- Sodium
- 320mg
- Total Carbohydrate
- 68g
- Dietary Fiber
- 3g
- Protein
- 27g
% Daily Value*:
- Iron
- 14%
- 14%
Exchanges:
2 Starch; 2 Fruit; 3 Very Lean Meat;Tips from the Betty Crocker Kitchens
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