Add fresh zest to a healthy meal
(NC)—Choosing a nutritious meal doesn't have to be a chore—in fact, a little sweetness can be just the trick to boost the flavour and nutrients in an otherwise uninspired dish.
Incorporating fresh fruit and juices into a lunch or dinner can help improve their taste and nutrition. A half cup of orange juice added to a recipe enhances flavour and provides an excellent source of vitamin C, a powerful antioxidant that helps regulate the absorption, transport and storage of some forms of iron.
“Citrus fruit and juices deliver a substantial amount of nutrients per serving,” says registered dietitian, Lydia Knorr. “Orange juice contains a host of phytonutrients that can help fight disease, support good health and be easily incorporated into ordinary meals to add that extra kick.”
This recipe incorporates Florida orange juice into a delicious sauce for a healthy fish dish.
Roasted Halibut with Tomato Florida Orange Butter
4 thick pieces of halibut (about 1 1/4 lb/575 g total)
1 tbsp (15 mL) butter, melted
1 1/2 tsp (7 mL) fennel seeds, crushed
1 large clove of garlic, rasped or grated
1/4 tsp (1 mL) each salt and ground black pepper
3 tbsp (45 mL) butter, softened
1/2 cup (125 mL) Florida orange juice
2 tbsp (30 mL) chopped sundried tomatoes
1 tbsp (15 mL) chopped fresh parsley
Place halibut pieces in a large bowl. Drizzle with butter and sprinkle with fennel, garlic, salt and pepper. Coat fish well. Place on parchment paper-lined baking sheet and roast in a 425 °F (220 °C) oven for 20 minutes or until fish flakes easily.
In saucepan, melt butter over medium heat. Whisk in Florida orange juice and sundried tomatoes. Bring to a simmer and cook for 5 minutes or until tomatoes are softened. Stir in parsley and pepper. Spoon sauce over halibut to serve.
Makes 4 servings.
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