Teriyaki Haddock

Prep Time: 1.5 Hours Servings: 8 servings Difficulty: Easy

Ingredients:

  • 2 lb. Haddock fillets
  • 8 Slices of pineapple, canned in their own juice

Marinade

  • 1⁄2 cup White wine or white grape juice
  • 3 tbsp Reduced sodium soy sauce
  • 1 tbsp Light brown sugar
  • 1 tsp All purpose flour
  • 1 tsp Canola oil
  • 1⁄2 tsp Dry mustard

Directions:

  1. In a small saucepan combine dry mustard, flour and brown sugar, then add soy sauce and white wine. Bring to a boil over medium-high heat.
  2. Reduce heat and simmer for 3 minutes. Set aside in a small bowl and refrigerate for 30-60 minutes.
  3. Pat fish dry with paper towels. Put fish in an airtight plastic bag, add refrigerated marinade turn bag to coat fish. Seal and refrigerate for 15 minutes.
  4. Preheat broiler and prepare baking sheet with non-stick cooking spray.
  5. Remove fillets from marinade and arrange on baking sheet.
  6. In a small saucepan bring marinade to a boil over medium-high heat. Boil for 5 minutes.
  7. Broil fish 5-6 inches from heat for 5 minutes. Turn over and top with pineapple rings and brush with marinade. Broil for 5 minutes or until fish flakes easily when tested with a fork.

Notes:
Nutritional information per serving: Protein 16.5g Total Fat 5.5g Carbohydrates 1g Calories 116 Sodium 64mg Cholesterol 78mg

 

print
print
%d bloggers like this: