Ingredients
- Vegetable oil spray
- 1 1/2 lbs. haddock fillets
- 3 Tbsp. flour
- dash black pepper
- 2 1/2 Tbsp. vegetable oil
- 1 tbsp. grated fresh ginger
- 2 cloves garlic, minced
- 2 cups seeded, chopped tomatoes
- 1/3 cup sliced green onions
- 1 cup orange juice
- 1/2 cup white wine
- 2 Tbsp. light soy sauce
- 1 1/2 Tbsp. cornstarch
- 1 Tbsp. finely chopped fresh parsley
Directions
Preheat oven to 350 degrees F. Lightly coat a baking dish with vegetable oil spray. Rinse fish and pat dry. Set aside.
Combine flour and pepper in a shallow bowl. Add fillets, one a time, turn to coat well. In a medium nonstick skillet over medium high heat, heat oil and brown fillets. Transfer them to prepared baking dish and cook 10 to 15 minutes, or until fish flakes easily with a fork.
Meanwhile, saute ginger and garlic in residual oil in skillet. Add tomatoes and green onions and simmer 3 to 4 minutes. In a small bowl, combine orange juice, wine, soy sauce and cornstarch. Add mixture to skillet and stir until thickened. Stir in parsley. Spoon sauce over the fish and serve immediately.
Source: A friend, Susan
By Raymonde from North Bay, Ontario
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