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Pan-seared white fish fillets in orange sauce garnished with fresh parsley and orange slices in a white shallow bowl.

Fish Fillets in Orange Sauce

Tender, flaky white fish fillets pan-seared to golden perfection and coated in a vibrant, glossy citrus glaze made from fresh oranges, garlic, honey, and fresh ginger. A light, healthy 25-minute Mediterranean meal.
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Prep Time 10 minutes
Cook Time 15 minutes
Servings: 4
Calories: 215
Ingredients Method Notes

Ingredients
  

For the Fish:
  • - 4 thick white fish fillets cod, halibut, or mahi-mahi, 5-6 oz each
  • - 1 tbsp extra virgin olive oil
  • - 1/2 tsp fine sea salt
  • - 1/4 tsp freshly cracked black pepper
For the Citrus Orange Sauce:
  • - 1/2 cup fresh orange juice approx. 2 navel oranges
  • - 1 tbsp fresh orange zest
  • - 2 tbsp raw honey
  • - 2 cloves garlic finely minced
  • - 1 tsp fresh ginger finely grated
  • - 2 tbsp vegetable broth or water
For Garnish:
  • - 1 fresh orange sliced into half-moons
  • - 2 tbsp fresh flat-leaf parsley finely chopped

Method
 

PREP THE FISH:
  1. Pat the white fish fillets thoroughly dry on all sides using paper towels. Season both sides with sea salt and black pepper.
SEAR THE FILLETS:
  1. Heat the extra virgin olive oil in a large skillet over medium-high heat. Add the fish fillets and sear for 3 to 4 minutes until a golden crust forms. Gently flip and cook for 2 to 3 minutes on the other side. Transfer fish to a plate.
MAKE THE GLAZE:
  1. Reduce skillet heat to medium. Add minced garlic and grated ginger, stirring for 30 seconds until fragrant. Pour in fresh orange juice, orange zest, raw honey, and vegetable broth.
REDUCE THE SAUCE:
  1. Bring the orange mixture to a simmer, scraping up any browned bits on the pan bottom. Cook for 2 to 3 minutes until slightly thickened into a glossy glaze.
BASTE AND GLOSS:
  1. Return seared fish fillets to the skillet. Spoon the warm orange glaze over the fillets continuously for 1 minute until well coated.
GARNISH AND SERVE:
  1. Transfer fillets to a shallow serving dish, pour remaining pan sauce over top, and garnish with orange half-moons and chopped parsley. Serve hot.

Notes

- Drying the fish fillets thoroughly with paper towels before cooking is key to getting a crispy seared crust.
- For extra heat, add a pinch of red pepper flakes into the simmering sauce.