ORANGE & LEMON FLOUNDER
The Six O'Clock Scramble by Aviva Goldfarb
This light preparation for fish, suggested by my friend Ruth Robbins, works for any white fish, such as halibut, orange roughy cod, or tilapia. Adjust the cooking time for the thickness of the fish. Serve this dish with steamed broccolini (baby broccoli) and bulgur wheat cooked in chicken broth and tossed with a handful of chopped seedless purple grapes.
Prep + Cook = 20 minutes
4 servings
Ingredients
• 1 1/2 pounds flounder fillet
• 1/4 teaspoon orange zest (optional)
• 1/4 teaspoon lemon zest (optional)
• 1/4 cup fresh orange juice (about 'A orange)
• 1/4 cup fresh lemon juice (about 1 lemon)
• 1 tablespoon honey
• salt to taste
Directions
Preheat the oven to 400 degrees. Place the fillet in a flat baking dish with sides.
Wash and thoroughly dry the orange and lemon. Scrape the zest (optional) from the colorful part of the skin and set it aside before juicing the fruits.
In a measuring cup, whisk together the juices and honey Pour the mixture over the fish. Sprinkle the top with salt to taste and the zest.
Bake the fish for 15 minutes or until the flesh flakes easily.
Nutritional Information per serving:
Calories 190
Total Fat 3g, 5%
Saturated Fat Og,0%
Cholesterol 70 mg, 23%
Sodium 160 mg, 7%
Total Carbohydrate 7g, 2%
Dietary Fiber 0g, 0%
Protein 33g
Sugar 6g
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