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Spicy Orange-Glazed Fish with Quinoa
Recipes
Spicy Orange-Glazed Fish with Quinoa
4 servings
15 minutes total

Ingredients

  • 4 (6 oz) tilapia fillets (about 24 oz)
  • GreenWise cooking spray
  • 1 ½ teaspoons salt-free garlic-herb seasoning, divided
  • ½ teaspoon GreenWise ground turmeric
  • 1 teaspoon minced garlic
  • 1 tablespoon reduced-sodium soy sauce
  • ½ cup GreenWise orange juice
  • 1 ½ tablespoons GreenWise agave nectar
  • ¼ teaspoon crushed red pepper
  • ¼ teaspoon pepper
  • 1 (10 oz) package GreenWise frozen quinoa with kale
  • 1 cup GreenWise frozen peas
  • 1 cup GreenWise frozen (or fresh) broccoli florets
  • 1 tablespoon GreenWise extra-virgin olive oil

Steps

    1. Thaw fish, if needed. Preheat large, nonstick sauté pan on medium 3–4 minutes. Coat both sides of fish with spray, 1 teaspoon seasoning, and turmeric, then place in pan (wash hands). Cook 3 minutes.
    2. Combine garlic, soy sauce, orange juice, agave nectar, red pepper, and pepper; flip fish over and pour mixture over fish. Cover and cook 3–4 more minutes until sauce is reduced by one-half and centers of fillets separate easily and are 145°F.
    3. Meanwhile, microwave quinoa following package instructions. Place quinoa in large, microwave-safe bowl; stir in peas, broccoli, oil, and remaining ½ teaspoon seasoning. Cover and microwave on HIGH 2 minutes or until vegetables are hot. Serve fish over quinoa, topped with sauce.
    Note: Always check fish for bones.

Amount per ¼ recipe serving: Calories 380, Total Fat 12g, Sat Fat 2g, Trans Fat 0g, Chol 80mg, Sodium 360mg, Total Carb 29g, Fiber 3g, Sugars 11g, Protein 42g, Calc 4%, Vitamin A 0%, Vitamin C 0%, Iron 15%