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Orange Roughy with Kiwifruit and Walnuts (Cooking for 2)

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

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(4 Ratings)

4 Ratings

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Member Reviews (2)
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Orange Roughy with Kiwifruit and Walnuts (Cooking for 2)
  • PREP TIME

    20 Min

  • TOTAL TIME

    20 Min

  • SERVINGS

    2

 

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.

Expert Tips

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

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Nutrition Information:

Nutrition Information:

1 Serving (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 Skim Milk;
  • 0 Low-Fat Milk;
  • 0 Milk;
  • 0 Vegetable;
  • 2 1/2 Very Lean Meat;
  • 0 Lean Meat;
  • 0 High-Fat Meat;
  • 2 Fat;
Carbohydrate Choices:
  • 4;
*Percent Daily Values are based on a 2,000 calorie diet.

Review & Comments

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1 - 2 of 2 Reviews View All
Posted 11/23/2011 9:54:04 AM REPORT ABUSE Member said:
Good recipe, but Orange Roughy and Sole are not sustainably managed fisheries. A more ecologically healthy choice would be wild caught Alaskan pollock or US farmed tilapia. They're still delicious and helps promote halth oceans as well as a more healthy you. For more information on sustainable fisheries see seafoodwatch.org
Posted 12/4/2008 9:36:07 AM REPORT ABUSE Member said:
Rating:
It was easy to make, and my dinner guests loved it!
1 - 2 of 2 Reviews View All
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