| CATEGORY |
CUISINE |
TAG |
YIELD |
| Seafood |
Asian |
Fish/, Shells |
4 |
Servings |
INGREDIENTS
| 3 |
c |
Water |
|
|
Salt; to taste |
| 8 |
oz |
Red lentils OR 1.25-cups; dry measure |
| 1/2 |
c |
Sweet white wine such as riesling |
| 3 |
tb |
Soy sauce OR tamari |
| 1 |
ts |
Minced garlic |
| 1 |
ts |
Minced fresh ginger |
| 1/4 |
ts |
Crushed red pepper flakes |
| 4 |
|
Skinless fillets tilefish OR red snapper; see note |
| 10 |
oz |
Fresh baby spinach leaves; 1-pkg |
| 1 |
ts |
Dark sesame oil |
| 1 |
tb |
Minced chives OR green onion tops |
INSTRUCTIONS
BRAISING SAUCE
ADDITIONS
In a medium saucepan, bring water and salt to a simmer. Stir in lentils and
simmer gently uncovered, 12 minutes or until tender. (Do not overcook.)
Meanwhile, in a large skillet combine wine and next 4 ingredients (through
pepper flakes); bring to a simmer over high heat. Add fish; reduce heat,
cover and simmer, turning once, 6 minutes or until fish is opaque. Transfer
fish to a plate; cover and keep warm.
Add spinach to skillet, cover, and cook over medium-high heat 1 to 2
minutes or until wilted. Transfer with tongs to 4 dinner plates, leaving
liquid in pan. Top spinach with drained lentils and fish. Boil juices in
skillet over high heat until reduced to 1/2 cup, about 2 minutes. Stir in
sesame oil and spoon over fish. Sprinkle with green onions. Serves 4.
[PER SERVING: Calories 472, (15% CFF) Fat 8 g (1 g saturated), Protein 51
g, Carbohydrate 39 g, Fiber 10 g, Chotesterol 91 mg, Iron 3 mg, Sodium 916
mg, Calcium 126 mg]
Notes: Select any firm low-fat fish such as cod, flounder, halibut,
snapper, sole, etc. Serves 4. Time: 5 min Prep; 15 mins cook. *Recipe from
"The 40 Percent Plan," by Peter Jaret in Health, October 1998.
Recipe by: Health (Oct 1998)
Posted to KitMailbox Digest by Pat Hanneman <kitpath@earthlink.net> on Sep
20, 1998, converted by MM_Buster v2.0l.
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