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Citrus and Herb Infused Whitefish
Course/Meal:
- Fish and Seafood
Main Ingredient:
- Fish
Makes:
4 servings A fresh sprinkling of herbs on top accent the delicate flavour of this fish dish. Serving the fish on the orange slices adds sweet citrus flavour and colour.
Ingredients:
3 tbsp (45 mL) chopped fresh Italian parsley
2 tbsp (25 mL) chopped fresh mint or tarragon
2 cloves garlic, minced
2 tsp ( 10 mL) grated lemon rind
1 tsp (5 mL) grated orange rind
1/2 tsp( 2 mL) freshly ground black pepper
3 blood or navel oranges
4 small catfish or tilapia fillets, about 600 g total
1 tbsp (15 mL) lemon juice
2 tsp ( 10 mL) extra virgin olive oil
Directions:
In small bowl, combine parsley, mint, garlic, lemon rind and half of the pepper; set aside.
Cut both ends off oranges. Using sawing motion, cut skin and white pith off oranges and discard. Slice into 1/2 inch (1 1/2 cm) thick slices; place in 13 x 9-inch (3 L) baking dish. Place fish fillets on top of oranges in single layer. Sprinkle with remaining pepper. Sprinkle with parsley mixture and drizzle with lemon juice and oil.
Bake in 425 F (220 C) oven for about 20 minutes or until fish flakes when tested with fork.
Nutrition Facts per serving:
Calories:
301
Fat:
12 g
Saturated:
3 g
Cholesterol:
80 mg
Sodium:
102 mg
Potassium:
620 mg
Carbohydrates:
14 g
Fibre:
2 g
Protein:
25 g
Developed by Emily Richards, P.H. Ec. © 2012 The Heart and Stroke Foundation.
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