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Ингредиенты
- 2 tsp butter or possibly margarine melted
- 1 lb fresh fillets such as salmon or possibly orange roughy
- 1/8 tsp salt
- 1/8 tsp pepper
- 1 1/2 c. carrots julienned to 3 carrots
- 1 1/4 c. skim lowfat milk
- 2 Tbsp. grated Parmesan cheese
- 2 x fennel bulbs
- 1 Tbsp. fine dry bread crumbs
- 2 Tbsp. dry white wine
- 3 Tbsp. all-purpose flour
Инструкции
- Yield: 4 Servings
- Preparation Time: 0 hours 60 mins
- 1. Thaw fish, if frzn. Rinse fish and pat dry with paper towels. Cut fish into 4 serving-size portions and set aside.
- 2. Remove upper stalks from fennel, including feathery leaves (reserve leaves and throw away stalks). Throw away any wilted outer layers on fennel bulbs and cut off a thin slice from each base. Wash fennel and pat dry. Quarter each fennel bulb lengthwise and throw away core, julienne each quarter lengthwise. Chop sufficient of the reserved fennel leaves to make 1/4 c..
- 3. In a large saucepan simmer julienne fennel and carrots, covered, in a small amount of boiling water for 8 to 10 min or possibly till tender, then drain. Transfer vegetables to a 2-qt square or possibly rectangular baking dish. Rinse saucepan.
- 4. Meanwhile, in a large skillet cook fish in a small amount of simmering water till fish flakes easily with a fork (allow 4 to 6 min per 1/2-inch thickness of fish) then drain. Arrange fish atop vegetables in baking dish.
- Special Instructions:For sauce, in the large saucepan combine lowfat milk and flour. Cook and stir over medium heat till thickened and bubbly. Stir in the 1/4 c. minced fennel leaves wine (if you like), salt, and pepper. Pour sauce over fish and vegetables. Combine Parmesan cheese, bread crumbs and margarine. Sprinkle over the sauce. Bake uncovered, in a 350 degree oven for 10 min or possibly till heated through.
- Makes 4-serving.
- Quick Facts:Prep Time: 0 hr 60 minutes
- Cooking Time: 0 hr 30 minutes
- Tina BellBear's Collectibles/
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 223g | |
| Recipe makes 4 servings | |
| Calories 132 | |
| Calories from Fat 27 | 20% |
| Total Fat 3.11g | 4% |
| Saturated Fat 1.73g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 9mg | 3% |
| Sodium 243mg | 10% |
| Potassium 626mg | 18% |
| Total Carbs 20.06g | 5% |
| Dietary Fiber 4.1g | 14% |
| Sugars 6.13g | 4% |
| Protein 5.85g | 9% |
