We love exploring new foods and cultures, and today we're looking at Kwanzaa. The seven-day African cultural
celebration is centered on family and community. In addition, the word Kwanzaa comes from a Swahili phrase meaning
“first fruits”, signaling rebirth and renewing one's life. What better way to do this than with healthy eating!
Kwanzaa may be celebrated by some with rich, tasty dishes like macaroni and cheese, and chicken and waffles, but seafood is also
a low-fat and nutritious option to try.
This recipe for poached sole is light but still tasty with its sweet orange sauce. Pair with collard greens,
okra, or spinach, and you are on your way to renewing you and your family's healthy habits any day of the
year but especially appropriate during Kwanzaa!
Servings: 4-5 servings
- 1 lb white fish filets (sole, tilapia or red snapper)
- 2 cups orange juice
- 2 cups white wine, or substitute the same amount of liquid such as vegetable broth and/or water for the wine if you do not wish to use wine
- 1 bunch chives or scallions, coarsely chopped
- 1 stalk celery, chopped
- 1 teaspoon whole peppercorns, or ½ teaspoon ground pepper
- 1 orange, thinly sliced
- 1 lemon or lime, thinly sliced
- ½ teaspoon salt (optional)
- In a large saucepan with sides, combine orange juice, wine, half of the chives, celery, peppercorns, salt,
and orange and lemon slices. Bring to a boil, then reduce heat and keep at a low simmer. Meanwhile, rinse
the fish filets under cold water and place on a plate.
- Submerge 2-3 filets in the poaching liquid, while on a low simmer. Cover them with the orange and lemon
slices so they are fully submerged.
- Cook for 2-10 minutes depending on the thickness of the filets. The fish is done when it is white and
flakes when tested. Remember the fish continues cooking after taken out of the poaching liquid, so be
careful not to overcook. Place the fish on a dish and keep warm by covering with foil.
- After all the fish is cooked, immediately strain the poaching liquid carefully through cheesecloth or a
strainer into a large bowl. Clean out the saucepan and place 1 cup of the strained poaching liquid into the
saucepan to reduce.
- Reduce the liquid on a high boil for about 5 minutes or until sauce becomes slightly thick and syrupy.
Spoon over fish and serve immediately. Garnish fish with chopped chives and any remaining orange or
lemon slices. This fish dish goes great with wild rice and steamed broccoli or cauliflower.
For photographs and detailed instructions, please visit
Take Our Survey
We need your help! Periodically we conduct a survey of our visitors and use the results
to help guide our planning process for future programming. We really want to know what
you think, and your answers will help us improve the Shape Up America! organization. Please take
a few minutes to share your questions, thoughts and ideas. Your responses will be kept strictly
Donate to SUA
Please consider a donation to Shape Up America! Your tax-deductible contribution helps us develop new initiatives to
address the problem of obesity in America.
Shape Up Secrets
OAAA Weight Management