Citrus Scented Braised Fish

Good Fish to use: Salmon, Cod, Halibut, and Tilapia

Portions: 6

1.5 # fresh Fish, portioned into 4 oz portions

2 oranges, supreme

1 Grapefruit, supreme

2 lemons, juiced

2 limes, juiced

2 carrots, peeled & sliced

1 onion, julienne

¼ c garlic, chopped

3 sprigs, thyme picked & chopped

½ t black peppercorns, ground

2 T Dijon mustard

½ t dry oregano

1 chilpolte pepper (optional)

¼ c chopped parsley

 

  1. Sear fish, carrots, onion, and thyme in hot skillet until brown. 
  2. Flip fish & add garlic, lemon juice, lime juice, Dijon, oregano, chilpolte & black pepper. 
  3. When fish is cooked & flakes add supremes & parsley
  4. Serve immediately.

 

Nutrients

Calories      149.66        kcal   Calories from Fat 26.04 kcal

Protein       24.34 g      Carbohydrates     5.76   g

Dietary Fiber       0.97   g      Total Sugars        2.58   g

Fat    2.89   g              Saturated Fat       0.39   g

Cholesterol 36.29mg     Sodium      132.50        mg

 

 

Book My Appointment
Our Clinic

© Copyright Diet Clinic | Mentor By Dietician Sheela Seharawat

Powered By : Diet Clinic