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Name: Asian Braised Tilefish
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: American
Ingredients: Salt to taste; 1/2 c Sweet white wine such as; 10 oz Fresh baby spinach leaves;; 3 c Water; 8 oz Red lentils OR 1.25-cups;; 1 ts Garlic minced; 1/4 ts Crushed red pepper flakes; 1 ts Dark sesame oil; 1 tb Minced chives OR green onion; 3 tb Soy sauce OR tamari; 4 Skinless fillets tilefish OR; 1 ts Minced fresh ginger

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INGREDIENTS

Salt ; to taste
BRAISING SAUCE
1/2 c Sweet white wine such as
10 oz Fresh baby spinach leaves;
3 c Water
8 oz Red lentils OR 1.25-cups;
1 ts Garlic ; minced
1/4 ts Crushed red pepper flakes
ADDITIONS
1 ts Dark sesame oil
1 tb Minced chives OR green onion
3 tb Soy sauce OR tamari
4 Skinless fillets tilefish OR
1 ts Minced fresh ginger

Servings

INSTRUCTIONS

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, Chotesterol 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 on Sep 20, 1998,

NOTES

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Asian Braised Tilefish

Salt to taste
 BRAISING SAUCE
1/2 c Sweet white wine such as
10 oz Fresh baby spinach leaves;
3 c Water
8 oz Red lentils OR 1.25-cups;
1 ts Garlic minced
1/4 ts Crushed red pepper flakes
 ADDITIONS
1 ts Dark sesame oil
1 tb Minced chives OR green onion
3 tb Soy sauce OR tamari
4 Skinless fillets tilefish OR
1 ts Minced fresh ginger

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, Chotesterol 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,

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Nutrition

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Serving Size: 1 Serving (229g)
Recipe Makes: 4 Servings

Calories: 18
Calories from Fat: 10 (56%)

Amt Per Serving		% DV

	Total Fat 1.2g	2 %
	Saturated Fat 0.2g	1 %
	Monounsaturated Fat 0.5g
	Polyunsanturated Fat 0.5g
Cholesterol 0mg		0 %
Sodium 589.4mg		20 %
Potassium 30.9mg		1 %
Total Carbohydrate 1g		0 %
	Dietary Fiber 0.2g	1 %
	Sugars, other 0.8g
Protein 1.2g		2 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 18

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