Substitute halibut, grouper, tuna, or other meaty fish if you like.

Ingredients

2 teaspoons vegetable oil, such as olive or canola oil

1 large green bell pepper, diced

1 large carrot, diced

3 cloves garlic, minced

1 tablespoon minced fresh ginger

1 1/2 cups spicy tomato-vegetable juice

1/2 teaspoon grated orange zest

3 tablespoons orange juice

1/2 teaspoon thyme

4 skinless bluefish fillets (6 ounces each)

Directions

1. In a large nonstick skillet, heat the oil over medium heat. Add the bell pepper, carrot, garlic, and ginger, and cook, stirring frequently, until the vegetables have softened, about 7 minutes.

2. Stir in the tomato-vegetable juice, orange zest, orange juice, and thyme, and bring to a boil. Reduce to a simmer and place the bluefish fillets on top. Spoon some of the sauce over the fish, cover, and cook until the fish just flakes when tested with a fork, about 10 minutes.

3. Transfer the fish to serving plates and top with the vegetables and sauce. Makes 6 servings

Nutrition Facts

per serving
calories 272
total fat 9.6g
saturated fat 1.9g
cholesterol 100mg
dietary fiber 2g
carbohydrate 9g
protein 35g
sodium 353mg
 

Good source of: beta carotene, niacin, omega-3 fatty acids, potassium, selenium, vitamin B12, vitamin B6, vitamin C

Make It a Meal

This bluefish dish yields a fair amount of sauce, so it would be delicious served over a mound of brown rice. On the side, serve steamed asparagus and a salad of baby spinach with a squeeze of lemon juice. For dessert, serve chilled cantaloupe wedges with a dipping sauce of fat-free sour cream and brown sugar.

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart,edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 12 Sep 2011

Last Modified: 24 Mar 2015