Hawaiian Broiled Cod with Rice

Looking for a seafood dinner with a tropical touch? Then check out this cod fillet served over fruited rice - ready in 25 minutes.

  • Prep Time 15 min
  • Total Time 25 min
  • Servings 2

Ingredients

1
can (8 ounces) pineapple in juice, drained and juice reserved
2
tablespoons orange juice
1
teaspoon grated orange peel
2
teaspoons soy sauce
1/2
pound cod or other firm white fish fillet
2
cups hot cooked rice
1/2
orange, peeled and chopped
1
green onion, chopped
1
tablespoon coconut, toasted if desired

  • 1 Set oven control to broil. Spray broiler pan with cooking spray.
  • 2 Mix 1/3 cup of the reserved pineapple juice, the orange juice, orange peel and soy sauce. Cut fillet into 2 pieces. Marinate fish in sauce 5 minutes; remove.
  • 3 Place fish on rack in broiler pan. Broil fish with tops 4 to 5 inches from heat 6 to 8 minutes or until fish flakes easily with fork.
  • 4 Meanwhile, heat marinade to boiling in 1-quart saucepan; reduce heat to low. Simmer 3 minutes, stirring occasionally. Toss marinade with pineapple, rice, orange and green onion.
  • 5 Serve fish over fruited rice. Top with toasted coconut, if desired.

Expert Tips

Try an aromatic rice, like jasmine or basmati rice, to give this dinner tropical flair. Jasmine has a perfumy aroma while basmati is more nutty.

The great escape! You're off to Hawaii when you serve this luscious fish and rice dish with steamed snow peas on the side. Place a single exotic flower bloom in a slim vase and turn on some island tunes for atmosphere.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
385
(
Calories from Fat
20),
% Daily Value
Total Fat
2g
2%
(Saturated Fat
0g,
0%
),
Cholesterol
60mg
60%;
Sodium
320mg
320%;
Total Carbohydrate
68g
68%
(Dietary Fiber
3g
3%
),
Protein
27g
27%
;
% Daily Value*:
Iron
14%;
Exchanges:
2 Starch; 2 Fruit; 3 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.