We do alot of grilling over the holiday weekend and I’m sure many of you do too.  If you want to try something a little different than the usual hamburgers and hot dogs, why not try some grilled fish?  You can have a nice green salad and serve the fish over a bed of brown rice.  Of course, you can still grill hamburgers and hotdogs for those who may not appreciate fish!

4             6 oz. white fish fillets 

1 cup      low-sodium soy sauce

½ cup     orange juice

3 Tbsp.   honey

2 Tbsp.   olive oil

½ lb.       fresh baby spinach  

               freshly ground black pepper and/or red pepper flakes (to taste)

2 Tbsp.   sweet onion (finely chopped)

Directions: 

Tear off 2 sheets of aluminum foil to create cooking pouches large enough to hold fish, spinach and sauce.

In a saucepan, combine soy sauce, orange juice, water and honey, and bring to a boil. Reduce heat to low to keep warm. In a large skillet heat olive oil, add spinach and toss until wilted. Season with black pepper & red pepper flakes to taste and set aside. Steam or sauté white fish (cod, haddock, flounder, snapper, or other) until just done. Do not overcook. 

 Divide and place a bed of spinach in each square of aluminum foil pouch. Rest fish on top of spinach and garnish with green onions & red pepper. Pour soy/honey/orange juice mixture over fish and cover tightly in foil.

Bake or grill:

To bake, preheat oven to 400˚F. Place foil pouches into a baking dish and bake for approximately 10 minutes. To grill, place foil pouches over medium heat, turning once, until the fish is opaque throughout when tested with the tip of a knife (about 10 minutes).  

When done, remove from heat, plate, and open pouches. Top with orange slice.  It’s a savory meal that makes a lovely presentation!

Serves 4

Nutrients per serving: 231 calories, 8.3g fat, 1.07g sat fat, 31.5mg cholesterol, 546mg sodium, 8.75g carbs, 1.77g fiber, 21.6g protein, 93.6mg calcium, 873.7mg potassium