Wild orange roughy with fennel & tomato
6 Servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 6 | 5 oz Orange Roughy Fillets | |
| ½ | cup | Yellow onion (finely chopped) |
| 1 | teaspoon | Fresh garlic, minced |
| 1 | teaspoon | Olive oil |
| 2 | smalls | Fennel bulbs quartered, thinly sliced |
| 1 | small | Leek (white part) split, thinly sliced |
| ¾ | teaspoon | Freshly ground black pepper |
| 1 | cup | Water |
| 1 | can | Italian Style Tomatoes (Muir Glen brand, 14.5 oz) |
| ½ | cup | Dry white wine |
| 1 | teaspoon | Saffron threads |
| ¼ | teaspoon | 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@...
() Reprinted with permission from Whole Foods Market Meal-Master compatible format courtesy of Karen Mintzias
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