MENU
  • Print
    39
  • Save
    178
  • Pinterest
    2
  • Email
    2
  • Facebook
    5

Hawaiian Broiled Cod with Rice

Hawaiian Broiled Cod with Rice
  • Prep 15 min
  • Total 25 min
  • Servings 2

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

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

Steps

Hide Images
  • 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 Facts

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

© 2017 ®/TM General Mills All Rights Reserved

Rate and Comment