Moroccan-Style Fish

Course : Fish
Serves: 4
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Ingredients:

3/4 cup low sodium chicken broth
2 tablespoons soy sauce, low sodium
2 teaspoons cornstarch
1/2 teaspoon five-spice powder
1/4 cup raisins -- or mixed dried fruit
2 tablespoons celery -- sliced thinly
1 1/3 cups water -- boiling
2/3 cup couscous
1 tablespoon parsley -- chopped
1/8 teaspoon salt
1 spray vegetable cooking spray
12 ounces haddock fillets -- (4-3 oz)
 

Preparation / Directions:

Preheat oven to 450°F. Combine chicken broth, 1 tablespoon of the soy sauce, cornstarch, and five-spice powder in a small saucepan. Stir in raisins or dried fruit bits, and celery. Cook and stir till thickened and bubbly. Cook and stir for 2 minutes more. Cover sauce to keep warm. Stir together the boiling water, couscous, chopped parsley, and salt in a medium mixing bowl. Cover and let stand 5 minutes. Meanwhile, spray a 12x7-1/2x2" baking dish with nonstick coating. Measure the thickness of the fish fillets. Place fillets in prepared baking dish. Brush fish with the remaining soy sauce. Bake in a 450°F. oven until fish just flakes when tested with a fork (allow 4 to 6 minutes per 1/2" thickness of fish). Divide the couscous mixture among four plates. Place fish fillets a top couscous mixture. Ladle raisin (dried fruit) sauce over fish.

 

Nutritional Information:

230 Calories (kcal); 1g Total Fat; (3% calories from fat); 23g Protein; 32g Carbohydrate; 48mg Cholesterol; 532mg Sodium


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