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Orange Roughy with Kiwifruit and Walnuts (Cooking for 2)

Nuts about Nuts

Replacing saturated fats with unsaturated fats from nuts may help lower blood cholesterol. But fats are high in calories so keep portions small.

1 review

7 ratings

A kiss of kiwi-basil-orange sauce and a crunch of sautéed walnuts top this easy-to-make skillet fish. From eatbetteramerica.

Prep Time:20 min

Start to Finish:20 min

makes:2 servings

2	orange roughy, sole or other mild-flavored fish fillets (1/2 lb)
1	tablespoon butter or margarine
2	tablespoons coarsely chopped walnuts
1 1/2	teaspoons cornstarch
1/4	teaspoon salt
1/3	cup Progresso® chicken broth (from 32-oz carton)
1/3	cup orange juice
1 1/2	teaspoons chopped fresh or 1 teaspoon dried basil leaves
1	kiwifruit, peeled, sliced
2	cups hot cooked white or wild rice

1.	Spray 10-inch skillet with cooking spray; heat over medium heat. Add fish; cook about 8 minutes, carefully turning once, until fish flakes easily with fork. Place fish on serving platter; keep warm. Drain oil from skillet.
2.	In same skillet, melt butter over medium heat. Cook walnuts in butter, stirring frequently, until golden. Remove walnuts from skillet.
3.	Stir cornstarch and salt into butter remaining in skillet. Stir in broth, orange juice and basil. Heat to boiling, stirring constantly. Boil and stir 1 minute. Carefully stir in kiwifruit until coated. Spoon sauce over fish; sprinkle with walnuts. Serve over rice.

Nutritional Information

1 Serving: Calories 460 (Calories from Fat 120); Total Fat 13g (Saturated Fat 4 1/2g, Trans Fat 0g); Cholesterol 80mg; Sodium 1210mg; Total Carbohydrate 58g (Dietary Fiber 2g, Sugars 8g); Protein 29g Percent Daily Value*: Vitamin A 6%; Vitamin C 45%; Calcium 6%; Iron 15% Exchanges: 3 1/2 Starch; 1/2 Fruit; 0 Other Carbohydrate; 0 Vegetable; 2 1/2 Very Lean Meat; 2 Fat Carbohydrate Choices: 4
*Percent Daily Values are based on a 2,000 calorie diet.

1 Review

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OrangeRoughy

It was easy to make, and my dinner guests loved it!
Posted at 9:36 AM on December 4 2008 by