Wild Orange Roughy with Fennel and Tomato
six 5 ounce Orange Roughy Fillets
1/2 cup of yellow onion, finely chopped
1 teaspoon of fresh garlic, minced
1 teaspoon of olive oil
2 small Fennel bulbs quartered, thinly sliced
1 small Leek (white part) split, thinly sliced
3/4 teaspoon of freshly ground black pepper
1 cup of water
1 can of Italian Style Tomatoes
1/2 cup of dry white wine
1 teaspoon of Saffron threads
1/4 teaspoon of salt |
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Using a large, non-stick frying pan, sauté onion and garlic in olive oil for 1 minute. Add fennel and leek, sauté 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. Yields: 6 Servings
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 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 Seafood Cookbooks |
