Baked Tilapia With Whole Spices
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Vegetables, Grains, Meats | Fish | 4 | Servings | |
INGREDIENTS
| Stephen Ceideburg | ||
| 2 | t | Peanut or other vegetable |
| oil | ||
| 1 | Carrot, peeled and cut into | |
| 4-inch sticks | ||
| 4 | Green onions, cut into | |
| 3-inch sections | ||
| 8 | Quarter-size slices ginger | |
| no need to peel | ||
| 1 | t | Whole allspice |
| 3 | Star anise pods, broken up | |
| 1/2 | t | Whole peppercorns |
| 2 | Dried chiles, any loose | |
| seeds removed | ||
| 2 | Tilapia, cleaned and scaled | |
| 2 1/2 to 3 pounds in | ||
| all | ||
| Salt | ||
| 3 | T | White wine |
| 1/2 | c | Fish or poultry stock |
| 1 | T | Butter, optional |
INSTRUCTIONS
This will work with other whole lean fish, including small rockfish or farmed striped bass, and cuts or 'roasts' of halibut or pink salmon. Adjust the cooking time according to the thickness and density of the fish. Preheat oven to 400 degrees F. Rub a baking dish well with the oil, add the vegetables and whole spices, and toss to coat them lightly with oil. Arrange in an even layer. Rinse the fish well inside and out, pat dry, season lightly with salt, and place on top of the vegetables. Add the wine and 3 tablespoons of the stock. Make a loose tent of foil over the tail of the fish and place in the oven. Bake, rotating the pan once halfway through the cooking time, until a skewer easily enters the thickest part of the fish, 25 to 30 minutes. If you have an instant-reading thermometer, it should read 145 degrees F.to 150 degrees F.in the center near the bone. Transfer the fish to a warm serving platter. Strain the contents of the baking dish into a small saucepan; discard the spices and vegetables. Add the remaining stock, bring to a boil and reduce by a third. Taste for seasoning and adjust if necessary. Swirl in the butter if desired and pour over and around the fish on the platter. PER SERVING: 220 calories, 40 g protein, 2 g carbohydrate, 5 g fat (0 g saturated), 98 mg cholesterol, 8 mg sodium, 0 g fiber. Jay Harlow writing in the San Francisco Chronicle, 12/16/92. Posted by Stephen Ceideburg From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 389
Calories From Fat: 92
Total Fat: 10.5g
Cholesterol: 7.6mg
Sodium: 87.5mg
Potassium: 171.2mg
Carbohydrates: 62.5g
Fiber: 2.9g
Sugar: 1.2g
Protein: 8.4g