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Wild Orange Roughy with Fennel and Tomato Recipe
Serves 6
Nutritional Information Per Serving: 160 calories, 22 g protein, 2 g fat (0 g saturated), 10 g carbohydrates, 28 mg cholesterol, 319 mg sodium.
Exchanges: 3 extra extra lean meats, 1 vegetable
Ingredients: 6 5 oz orange roughy fillets
1/2 cup yellow onion, (finely chopped)
1 tsp fresh garlic, minced
1 tsp olive oil
2 small fennel bulbs, quartered, thinly sliced
1 small leek (white part), split, thinly sliced
3/4 tsp freshly ground black pepper
1 cup water
1 can Italian style tomatoes (Muir Glen brand, 14.5 oz)
1/2 cup dry white wine
1 tsp saffron threads
1/4 tsp salt
Instructions: 1. Using a large, non-stick frying pan, saute onion and garlic in olive oil for 1 minute.
2. Add fennel and leek, saute 3 minutes.
3. Add pepper, water, tomatoes, white wine, and saffron.
4. Simmer 5 minutes.
5. Push vegetables to the side, place fish in the pan, cover with vegetables; cover with lid or foil.
6. Simmer over low heat for 12 minutes.
7. Serve fish smothered in vegetables with broth.
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