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How to Cook: Broiled Fish with Citrus and Herbs

Serves 1
Time 25 min
Get the health benefits of fish and the budget benefits of cooking at home by using these simple instructions. Feel free to substitute with other ingredients such as water and lemon juice or white wine for the orange juice, dried dill weed for the herbs, and capers or toasted crushed nuts or seeds for the olives.
Ingredients
  • 3/4 cup orange juice
  • 1/2 minced shallot
  • 1/4 teaspoon dried tarragon
  • 4 ounces mild fish fillet(s) such as sole, tilapia or arctic char
  • 1/2 teaspoon extra-virgin olive oil
  • 1/4 teaspoon fine sea salt to taste
  • 3 chopped pitted Kalamata olives (optional)
  • 1/8 teaspoon ground black pepper
Method

Combine juice, shallot and tarragon in a small saucepan and simmer until thickened, 15-20 minutes; cover and set aside.

Heat broiler. Sprinkle both sides of fish with oil, salt and pepper. Place on a parchment-lined baking sheet and broil 5 to 6 inches from heat, just until fish is opaque and flakes easily with a fork, about 5 minutes per half inch of thickness. 

Use a wide spatula to transfer fillet to serving plate, spoon sauce on top and sprinkle with olives.

Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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  • 3/4 cup orange juice
  • 1/2 minced shallot
  • 1/4 teaspoon dried tarragon
  • 4 ounces mild fish fillet(s) such as sole, tilapia or arctic char
  • 1/2 teaspoon extra-virgin olive oil
  • 1/4 teaspoon fine sea salt to taste
  • 3 chopped pitted Kalamata olives (optional)
  • 1/8 teaspoon ground black pepper