Wild Orange Roughy With Fennel And Tomato Recipe
Yield: 6 ServingsRecipe by luhu.jp
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,
Directions:
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
Source from luhu.jp
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
Source from luhu.jp
Tags
Fish