How to Cook: Broiled Fish with Citrus and Herbs

Serves 1
Time 25 min
How to Cook: Broiled Fish with Citrus and Herbs

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.

Special Diets:

Dairy FreeDairy Free
Gluten FreeGluten Free

Ingredients

    3/4 cuporange juice
    1/2minced shallot
    1/4 teaspoondried tarragon
    4 ouncesmild fish fillet(s) such as sole, tilapia or arctic char
    1/2 teaspoonextra-virgin olive oil
    1/4 teaspoonfine sea salt, to taste
    3chopped pitted Kalamata olives (optional)
    1/8 teaspoonground black pepper

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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.

Nutritional Info

Serving Size

Calories

270

Total Fat

7g

Saturated Fat

1g

Cholesterol

75mg

Sodium

880mg

Total Carbohydrate

23g

Dietary Fiber

1g

Total Sugars

16g

Protein

28g

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. See our Terms of Service.