Wild Orange Roughy With Fennel And Tomato
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood | Italian | Fish | 6 | Servings |
INGREDIENTS
| 6 | 5 oz Orange Roughy Fillets | |
| 1/2 | c | Yellow onion |
| finely chopped | ||
| 1 | t | Fresh garlic, minced |
| 1 | t | Olive oil |
| 2 | Fennel bulbs | |
| quartered thinly sliced | ||
| 1 | Leek, white part | |
| split thinly sliced | ||
| 3/4 | t | Freshly ground black pepper |
| 1 | c | Water |
| 1 | Italian Style Tomatoes | |
| Muir Glen brand 14.5 | ||
| oz | ||
| 1/2 | c | Dry white wine |
| 1 | t | Saffron threads |
| 1/4 | t | Salt |
INSTRUCTIONS
Using a large, non-stick frying pan, saute onion and garlic in olive oil for 1 minute. Add fennel and leek, saute 3 minutes. Add pepper, water, tomatoes, white wine, and saffron. Simmer 5 minutes. Push vegetables to the side, place fish in the pan, cover with vegetables; cover with lid or foil. Simmer over low heat for 12 minutes. Serve fish smothered in vegetables with broth. Nutritional information per serving (6): 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 Copyright Whole Foods Market, 1995, wfm@wholefoods.com (http://www.wholefoods.com/wf.html) Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias
A Message from our Provider:
“Jesus: He’s coming. Justice: It’s coming”
Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 34
Calories From Fat: 14
Total Fat: 1.6g
Cholesterol: 0mg
Sodium: 100.3mg
Potassium: 31.4mg
Carbohydrates: 1.5g
Fiber: <1g
Sugar: <1g
Protein: <1g