hCG Cooking Episode 19: Seared Orange Roughy Maintenance Meal

Recipe:

Orange Roughy with Citrus Scented Aparagus

hCG Recipe:
3.5 oz. portion of fresh orange roughy (about the size of a deck of cards)
1 ½ cups uncooked asparagus spears
1 tablespoon Green Valley Spa's Mediterranean Spice Blend
Juice and zest of orange or lemon
2 oz. Water

500 Calorie Version:
6 oz. Orange roughy
1 bunch raw asparagus
1 ½ tablespoon Green Valley Spa's Mediterranean Spice Blend
5 oz. Cooked wild rice pilaf; We use Lundberg's organic blend

Technique

-Blanch Asparagus and shock in ice water. Set aside.
-Get a heavy bottomed saute pan very hot. Sprinkle the spice blend on fish and place into hot pan, seasonings side down. Let dry sear for two minutes on high.
-Add water and citrus juice. Flip fish over using a fish spatula.
-Add asparagus to pan, cover the pan and turn heat down. Cook for two more minutes.
-Place asparagus in the middle of the plate. Top with fish and pan sauce. Add lemon wedges and serve.

Category:

Education

Tags:

• Ep_19