Wild Orange Roughy with Fennel and Tomato
- 6 5 oz Orange Roughy Fillets
- 1/2 c Yellow onion
- --(finely chopped)
- 1 ts Fresh garlic, minced
- 1 ts Olive oil
- 2 sm Fennel bulbs
- -- quartered, thinly sliced
- 1 sm Leek (white part)
- -- split, thinly sliced
- 3/4 ts Freshly ground black pepper
- 1 c Water
- 1 cn Italian Style Tomatoes
- -(Muir Glen brand, 14.5 oz)
- 1/2 c Dry white wine
- 1 ts Saffron threads
- 1/4 ts Salt
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
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
