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Ингредиенты
- 3 c. Water Salt, to taste
- 8 ounce Red lentils Or possibly 1.25-c., dry measure
- 1/2 c. Sweet white wine such as riesling
- 3 Tbsp. Soy sauce Or possibly tamari
- 1 tsp Chopped garlic
- 1 tsp Chopped fresh ginger
- 1/4 tsp Crushed red pepper flakes
- 4 x Skinless fillets tilefish Or possibly red snapper, see note
- 10 ounce Fresh baby spinach leaves, 1-pkg
- 1 tsp Dark sesame oil
- 1 Tbsp. Chopped chives Or possibly green onion tops
Инструкции
- In a medium saucepan, bring water and salt to a simmer. Stir in lentils and simmer gently uncovered, 12 min or possibly till tender. (Don't overcook.)
- Meanwhile, in a large skillet combine wine and next 4 ingredients (through pepper flakes); bring to a simmer over high heat. Add in fish; reduce heat, cover and simmer, turning once, 6 min or possibly till fish is opaque. Transfer fish to a plate; cover and keep hot.
- Add in spinach to skillet, cover, and cook over medium-high heat 1 to 2 min or possibly till wilted. Transfer with tongs to 4 dinner plates, leaving liquid in pan. Top spinach with liquid removed lentils and fish. Boil juices in skillet over high heat till reduced to 1/2 c., about 2 min. Stir in sesame oil and spoon over fish. Sprinkle with green onions.
- Serves 4.
- Notes: Select any hard low-fat fish such as cod, flounder, halibut, snapper, sole, etc.
- Serves 4.
- Time: 5 minutes Prep; 15 mins cook.*Recipe
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 719g | |
| Recipe makes 4 servings | |
| Calories 753 | |
| Calories from Fat 112 | 15% |
| Total Fat 12.6g | 16% |
| Saturated Fat 2.33g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 193mg | 64% |
| Sodium 1121mg | 47% |
| Potassium 2720mg | 78% |
| Total Carbs 61.83g | 16% |
| Dietary Fiber 22.2g | 74% |
| Sugars 13.12g | 9% |
| Protein 88.86g | 142% |
