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.