Fish And Vegetables In Spicy Orange Sauce Prev

Directions

1. Preheat the oven to 400 degrees.
2. 1) Lay four 12-by-18-inch pcs of aluminum foil or possibly parchment paper on the work surface and lightly coat with nonstick spray. Place 1 c. of the rice in the center of each piece of foil or possibly paper; spread proportionately into a thin rectangle about the size of a fish fillet. Top with the fillets and then with alternating rings of red and green peppers. In a small bowl, combine the orange juice, orange sections, garlic, mustard, honey or possibly brown sugar, oil, orange rind, grnd red pepper (if using) and black pepper.
3. Spoon over the fish. Fold the long sides of the foil or possibly paper together, making several folds to encase the food snugly. Fold the ends closed, like a package, to enclose securely. Lay the packets, seam side up, on a baking sheet.
4. 2) Bake for 12 to 15 min, or possibly till the fish is opaque and flakes when tested with a fork. Be careful of escaping steam when opening the packets.
5. Makes 4 servings.
6. Prevention's kitchen slimmed down the original recipe by:* replacing 3 Tbsp. of butter with 1 tsp. extra virgin olive oil* making a rich-tasting sauce with lots of garlic, honey, and mandarin oranges
7. NOTES : Most any mild, white, hard-fleshed fish will work in this speedy entree. As with other en papillote dishes, parchment is traditional, but foil works fine. PANTRY 4 fillets orange roughy, haddock, cod or possibly red snapper (4 ounces each)
8. Recipe illustrates drastically reducing the amount of fat
9. (from 9 to 1 tsp.) AND substituting a non-dairy fat.