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Recipe Name: Asian Braised Tilefish Submitted by: Administrator
Source: Source Description:
Ethnicity: Last Modified: 2/22/2014
Base: Comments:
Preparation Time:
Number of Servings: 4

3 Cup(s) Water
Salt, to taste
8 Ounce(s) Red lentils OR 1.25-cups
dry measure
1/2 Cup(s) Sweet white wine such as
3 Tablespoon(s) Soy sauce OR tamari
1 Teaspoon(s) Minced garlic
1 Teaspoon(s) Minced Fresh Ginger
1/4 Teaspoon(s) Crushed red pepper flakes
4 Skinless fillets tilefish OR
red snapper see note
10 Ounce(s) Fresh baby spinach leaves
1 Teaspoon(s) Dark sesame oil
1 Tablespoon(s) Minced chives OR green onion
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, converted by MM_Buster v2.0l.

Nutrition (calculated from recipe ingredients)
Calories: 269
Calories From Fat: 81
Total Fat: 9.1g
Cholesterol: 99.5mg
Sodium: 956.8mg
Potassium: 960.6mg
Carbohydrates: 5.7g
Fiber: 1.6g
Sugar: 2.1g
Protein: 40.1g

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