Ingredients:

  • 4 (6-ounce/170g) white fish fillets (cod, haddock, tilapia, or mahi-mahi), skin off
  • 1 tbsp (15ml) olive oil
  • 1/4 tsp (1.5g) salt
  • 1/4 tsp (1.5g) black pepper
  • 1 tbsp (15g) unsalted butter
  • 2 cloves garlic, minced
  • 1/2 cup (120ml) freshly squeezed orange juice (about 2 oranges)
  • 1/4 cup (60ml) chicken broth (low sodium)
  • 2 tbsp (30ml) soy sauce (low sodium)
  • 1 tbsp (15ml) honey or maple syrup
  • 1 tbsp (7g) cornstarch
  • 1 tbsp (15ml) cold water
  • 1 tsp (5ml) orange zest
  • Fresh parsley, chopped (for serving)
  • Orange slices, (for serving,optional)

Instructions:

  1. Pat the fish fillets dry with paper towels. Season with salt and pepper.
  2. Whisk together the cornstarch and cold water in a small bowl; set aside.
  3. In the skillet, melt the butter over medium heat. Add garlic and sauté until fragrant (about 30 seconds). Be careful not to burn the garlic.
  4. Pour in the orange juice, chicken broth, soy sauce, honey (or maple syrup), and orange zest. Add red pepper flakes if using.
  5. Bring to a simmer, stirring occasionally.
  6. Whisk the cornstarch slurry again to ensure it's smooth, then slowly pour it into the simmering sauce, whisking constantly.
  7. Cook until the sauce thickens (about 1-2 minutes). Remove from heat and set aside.
  8. Heat the olive oil in a separate skillet over medium-high heat.
  9. Carefully place the fish fillets in the hot skillet.
  10. Cook for 3-4 minutes per side, or until the fish is cooked through and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
  11. Pour the orange sauce over the cooked fish fillets.
  12. Simmer for another minute or two, until fish is glazed with sauce.
  13. Garnish with chopped fresh parsley and orange slices (optional).
  14. Serve immediately.