Low Fat Broiled Fish with Citrus Grape Sauce
Elevate your weeknight dinner game with this vibrant and healthy Low Fat Broiled Fish with Citrus Grape Sauce. Perfectly broiled white fish fillets, such as cod or tilapia, are cooked to tender, flaky perfection with just a touch of olive oil, then paired with a luscious sauce that fuses the sweetness of halved seedless grapes with the tangy brightness of fresh orange and lemon juices. A hint of honey rounds out the flavors, creating a light yet satisfying dish that's low in fat but high on taste. Ready in just 22 minutes, it’s the ultimate quick and nutritious seafood recipe! Garnish with fragrant fresh thyme for an elegant finish and serve with roasted veggies or quinoa for a complete, guilt-free meal.
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Ingredients
- 4 fillets White fish fillets (e.g., cod, tilapia, or halibut)
- 2 teaspoons Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 cup Seedless red or green grapes (halved)
- 0.5 cup Fresh orange juice
- 2 tablespoons Lemon juice
- 1 teaspoon Honey
- 1 teaspoon Fresh thyme leaves (optional for garnish)
Directions
Step 1
Preheat the broiler on high and place the oven rack about 6 inches from the heat source.
Step 2
Lightly brush a baking sheet or broiler pan with 1 teaspoon of olive oil to prevent sticking.
Step 3
Pat the fish fillets dry with paper towels. Brush both sides of the fillets with the remaining 1 teaspoon of olive oil, then sprinkle with salt and black pepper.
Step 4
Place the fish fillets on the prepared baking sheet and set aside.
Step 5
In a small saucepan over medium heat, combine the halved grapes, orange juice, lemon juice, and honey.
Step 6
Bring the mixture to a gentle simmer and cook for about 5-7 minutes, stirring occasionally, until the grapes are softened and the sauce has slightly thickened.
Step 7
While the sauce cooks, place the fish under the broiler. Broil for 8-10 minutes, depending on the thickness of the fillets, or until the fish is opaque and flakes easily with a fork.
Step 8
Remove the fish from the broiler and transfer it to serving plates.
Step 9
Spoon the citrus grape sauce over the fish, ensuring an even distribution of the grapes and liquid.
Step 10
Optionally, garnish with fresh thyme leaves for a burst of aromatic flavor and visual appeal.
Step 11
Serve immediately and enjoy your low-fat broiled fish with citrus grape sauce!
Nutrition Facts
| Serving size | (1022.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1055.5 |
| Total Fat 35.6g | 0% |
| Saturated Fat 5.8g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 340.2mg | 0% |
| Sodium 1592.9mg | 0% |
| Total Carbohydrate 47.7g | 0% |
| Dietary Fiber 2.0g | 0% |
| Total Sugars 39.6g | |
| Protein 138.4g | 0% |
| Vitamin D 1360.8IU | 0% |
| Calcium 167.6mg | 0% |
| Iron 3.1mg | 0% |
| Potassium 2596.2mg | 0% |
Source of Calories