Low Fat Fish Recipes

Ingredients:

1 tbsp unsalted butter
1 medium onion, chopped
1 garlic clove, minced
12 oz clam juice
1 cup chicken broth
1 cup dry white wine
4 ripe plum tomatoes, seeded and chopped - , (up to 5)
2 tsp chopped fresh tarragon, divided
1 pinch saffron, crushed
1 1/2 lb firm white fish fillets -cut into 4 pieces
salt
black pepper
2 tbsp toasted sliced almonds

Instructions:

1. In medium skillet, melt butter. Add onion and garlic; sauté until onion
is soft, about 5 minutes. Transfer to a soaked 3-quart clay pot or a Dutch
oven.

2. Add clam juice, broth, wine, tomatoes, 1 teaspoon tarragon and the
saffron. Cover pot and place it in a cold oven. Set the temperature to
450°F and cook for 20 minutes.

3. Remove pot from oven, add fish and cover. Return to oven until fish is
cooked through, 5 to 12 minutes, depending on the thickness of the fish.
Season with salt and pepper to taste.

4. Ladle stew into 4 serving bowls. Garnish with the 1 teaspoon remaining
tarragon and the almonds, and serve. (If preparing ahead of time, add fish
to the clay pot, stir to coat well, then transfer to a large plastic
container. Let cool to room temperature, cover, and refrigerate until ready
to serve. Transfer stew to a pan and bring to a simmer on the stovetop
until heated through.

Makes 4 servings. Preparation time: About 15 minutes. Cooking time: About
30 to 37 minutes.

Per serving: About 314 cal, 35 g pro, 8 g car, 11 g fat, 33% cal from fat,
95 mg cholesterol, 1368 mg sod, 2 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>



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Preparation Time: 0:00

Servings: 4