Sea perch in spicy orange sauce

Written by Catherine Saxelby on Tuesday, 11 August 2009.
Tagged: dinner, easy, fish, healthy eating

  • Ready In: 22 minutes
  • Prep Time: 7 minutes
  • Cooking Time: 15 minutes
  • Serves: 4
Sea perch in spicy orange sauce

 

Absolutely beautiful over a bed of soft rice. The spicy sauce also does justice to chicken pieces or vegetables.

Ingredients

  • 2/3 cup orange juice
  • 1/3 cup dry sherry or white wine
  • 1 tablespoon curry paste or use 2 teaspoons curry powder
  • 1 teaspoon grated fresh ginger
  • 4 sea perch or other fish fillets (about 800 g)
  • 2 teaspoons cornflour
  • TO SERVE:
  • 1½ cups (300 g) long-grain white rice, steamed
  • 8-12 broccoli florets, steamed or microwaved

Nutrition per serve

1920 Kilojoules (459 Calories), 2 g fat (including nil saturated fat), 65 g carbohydrate (including 4 g sugars), 4 g fibre and 155 mg sodium. Read our nutrition rating system.

Directions

1. Place orange juice, sherry, curry paste and ginger in a large deep frying pan. Stir well.

2. Place fish in a single layer in the poaching liquid and spoon a little over each fillet.

3. Cover and cook over medium heat for about 6-8 minutes or until fish flakes easily when tested with a fork. Remove fish and keep warm.

4. Blend cornflour with a little water, add to poaching liquid. Stir until boiling and slightly until thickened

5. Arrange rice on a plate, place fish on top and spoon sauce over. Add broccoli and serve.

Variations

  • If you like things hot, serve with a side of chopped fresh red chilli. Or use a hot-hot curry paste that gives you bite.

 

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