Asian Braised Tilefish Recipe
Yield: 4 ServingsRecipe by luhu.jp
Ingredients:
3 cup: Water,
Salt, to taste
8 ounce: Red lentils OR 1.25-cups, dry measure
BRAISING SAUCE
1/2 cup: Sweet white wine such as riesling,
3 tbsp: Soy sauce OR tamari,
1 tsp: Minced garlic,
1 tsp: Minced fresh ginger,
1/4 tsp: Crushed red pepper flakes,
ADDITIONS
4: Skinless fillets tilefish OR red snapper, see note
10 ounce: Fresh baby spinach leaves, 1-pkg
1 tsp: Dark sesame oil,
1 tbsp: Minced chives OR green onion tops,
Directions:
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 on Sep
20, 1998, converted by MM_Buster v2.0l.
Source from luhu.jp
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
20, 1998, converted by MM_Buster v2.0l.
Source from luhu.jp