Lunch / Dinner
Spicy Orange Fish Fillets
Eating more fish just got easier with this simple 20-minute dinner. A three-ingredient basting sauce breathes new life into thick fish fillets, and once you get a taste of them you’ll be hooked. This healthy recipe has almost no fat, but is still full of flavor from the sauce — a little sweet from honey and orange juice and as spicy as you like from sambal oelek.
Sambal oelek is a condiment that’s often used in Malaysian and Indonesian cuisines. The basic blend is a mixture of chiles, vinegar, brown sugar, and salt.
Ingredients
COMBINE:
ARRANGE:
Test Kitchen Tip
For this recipe, you want a firm, lean, white fish, such as grouper, sea bass, red snapper, or halibut — basically whatever’s freshest.
Instructions
Preheat broiler to high with rack 6 inches from element. Coat a broiler pan with nonstick spray.
Combine orange juice concentrate, honey, and sambal oelek in a saucepan; bring to a boil over high heat. Reduce heat to medium; simmer sauce until it becomes syrupy and darkens in color, 3–5 minutes. Reserve half the sauce for serving with the fish.
Arrange fish on prepared pan; baste with half the remaining sauce. Broil fish until it flakes easily when tested with a fork, (8 minutes per inch of thickness), and a thermometer inserted into the thickest part registers 145°, basting again with remaining sauce after 4 minutes. Serve fish with reserved sauce.
You can control the intensity of the basting sauce by adding a little more, or less, sambal oelek.
To keep the fillets from getting too dried out and charred, baste them before and during broiling.
Nutritional Facts
Nutritional Facts
Per serving
Calories: 220
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0g 0%
Cholesterol 63mg 21%
Sodium 300mg 12%
Carbs 15g 5%
Fiber 0g 0%
Protein 33g
*Percent Daily Values are based on a 2,000 calorie diet.