Fish Filet with Fennel, Figs and Orange
Per ServingFish Filet with Fennel, Figs and Orange |
||
|---|---|---|
| Makes: 4 servings | ||
| Serving Size: 1/4 recipe | ||
| Calories | 225 | |
| Fat | 5 | g |
| Saturated Fat | 0.8 | g |
| Trans Fat | 0 | g |
| Carbohydrate | 20 | g |
| Fiber | 3 | g |
| Sugars | 14 | g |
| Cholesterol | 60 | mg |
| Sodium | 230 | mg |
| Protein | 23 | g |
| Choices: Fruit 1, Vegetable 1, Lean Meat 3 | ||
- Makes: 4 servings
- Serving Size: 1/4 recipe
Ingredients
| 1 | Tbsp. | extra-virgin olive oil |
| 1 | cup | chopped onion (about 1 medium) |
| 1 | cup | chopped fennel |
| 1/2 | cup | chicken or fish stock |
| 1/2 | cup | dry white wine |
| 2 | oz. | chopped dried figs |
| 1 | lb. | thin white fish fillets (flounder or sole) |
| 2 | blood oranges, 1 juiced and 1 cut in half and sliced (navel oranges will also work) |
Directions
- Place olive oil in sauté pan. Add onion and cook until onion begins to turn brown on the edges. Add fennel and cook 2–3 minutes or until fennel and onion are tender.
- Add stock, wine, and figs. Bring to a boil.
- Place fish on top of this mixture. Cover and steam until fish flakes with a fork, approximately 3–5 minutes depending on thickness of fish.
- Serve fish over the fennel and fig relish. Drizzle with juice of 1 orange and garnish each serving with remaining orange slices.
Adapted from The Diabetes Seafood Cookbook by Barbara Seelig-Brown.
