Monday, February 18, 2008

ORANGE ROUGHY

NOTE: Orange Roughy is now on the RED list (the worst) of sustainable seafood, which means you should replace it with any other firm white fish. To find out which fish are sustainable click here.
RECIPE:
2 servings
2 orange roughy filets (wild Pacific halibut, black or Pacific cod, tilapia, black sea bass)
2 baby bok choy
1 large sweet potato
1 cup veg. broth
1 tbsp. fresh ginger - grated
1 tbsp. olive oil
S.+P. to taste

Begin by heating broth and ginger on medium heat in saute pan. Peel and roughly chop sweet potatoes for mash. Proceed as normal. Pre-heat medium saute pan on high heat. Add washed bok choy to broth mixture and cover with lid. Braise on medium- low heat for 1o- 12 mins. until tender. Sear seasoned fish for 3 mins. 'til golden. Finish in oven for 5-6 mins. It should be firm to the touch and juices running clear when ready.
To assemble, place your mashed sweet potatoes in centre of plate, golden brown fish on top and braised bok-choy.
A simple healthy meal for two.
Enjoy!

3 comments:

Cris said...

Nice recipe, love fish, tilapia is great.

boogichidl said...

you make it look so easy!

The Twin said...

dude, what do you mean proceed as normal with the sweet potatos? I am cooking this tomorrow night - Sarah Mills