Orange and Fennel Poached Orange Roughy

Diet Nutritional Stats Orange and Fennel Poached Orange Roughy
Serving Size 324 g
Amount Per Serving
Calories 262 Calories from Fat 108
% Daily Value
Total Fat 12.1g 19%
Saturated Fat 0.0g 0%
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrates 5.9g 2%
Dietary Fiber 0.9g 4%
Sugars 2.9g
Protein 24.2g
Vitamin A 2% Vitamin C 40% Iron 2% Calcium 2%
  1. 1/4 cup fresh orange juice
  2. 1/4 cup dry white wine or orange juice
  3. 1 tablespoon white-wine vinegar
  4. 2 shallots, chopped fine
  5. 1/2 teaspoon fennel seeds
  6. 2 strips of orange zest, removed with a vegetable peeler
  7. 2/3 cup water
  8. 2 orange roughy fillets (about 1 pound)

In a skillet boil the orange juice, the wine, and the vinegar with the shallots, the fennel seeds, and the zest, shaking the skillet, until most of the liquid is evaporated. Add the water, bring the mixture to a boil, and in it poach the sole, covered, at a bare simmer for 10 minutes. Transfer the sole with a slotted spatula to 2 plates and keep it warm, covered. Boil the poaching liquid until it is reduced to about 1/3 cup, remove the skillet from the heat. Season the sauce with salt and pepper and pour it through a fine sieve over the sole.

Review: Wow. The fish is almost creamy when done. The orange juice and fennel combination really take this normally bland fish to the next level. Orange Roughy is the healthiest fish you can eat. Made this way, I’ll be eating healthy for a long time.

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