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| Asian Braised Tilefish
Categories: Braised, Lentils, Tilefish Shells, Seafood
3 cups of water
Salt, to taste
8 ounces of Red lentils
BRAISING SAUCE
1/2 cup of Sweet white wine
3 tablespoons of Soy sauce or tamari
1 teaspoon of minced garlic
1 teaspoon of minced fresh ginger
1/4 teaspoon of crushed red pepper flakes
4 Skinless fillets tilefish
10 ounces of Fresh baby spinach leaves
1 teaspoon of Dark sesame oil
1 tablespoons of minced chives or green onion |
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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, Cholesterol 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 <kitpath@earthlink.net> on Sep 20, 1998, converted by MM_Buster v2.0l. |
