Wild Orange Roughy with Fennel and Tomato

Wild Orange Roughy with Fennel and Tomato Ingredients

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

Instructions for Wild Orange Roughy with Fennel and Tomato

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

Main Ingredient: Seafood-OtherCuisine: Uncategorized

More like this...

Poached Orange Roughy with Hot Tomato Orange

Orange Roughy with Arugula, Garlic and Tomatoes

Orange Roughy Under Orange Sauce

Orange Roughy with Orange Beurre Blanc And Citrus Parsley B

Wild Wild Dinner (Wild Rice/wild Mushrooms)

Ingredient Insight - look inside this recipe