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Title:   Braised Flounder with Chinese Cabbage

Nutrition facts

Serving Size 1 fillet (1/6 recipe)
Amount per serving
Calories 215 Calories from Fat 0
Hide Daily Values % Daily Value*
Total Fat 3g 5%
  Saturated Fat 0g 0%
Cholesterol 69mg 23%
Sodium 430mg 18%
Total Carbohydrates 11g 4%
  Dietary Fiber 2g
Protein 32g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.


Serves 6
1one-and-a-half-inch piece ginger, peeled
3cups Homemade Fish Stock , or thawed frozen fish stock
1large leek, cut into 1/4-inch-thick slices, well washed
3star anise
3tablespoons dry sherry
1 1/2tablespoons low-sodium soy sauce
1teaspoon canola oil
2shallots, finely chopped
3cloves garlic, minced
12ounces white button mushrooms, cut into 1/4-inch-thick pieces
Salt and freshly ground black pepper
10canned water chestnuts, cut crosswise into 1/4-inch-thick slices
1head Chinese (napa) cabbage, cut crosswise into 1/2-inch-thick slices
6scallions, thinly sliced on bias, plus more for garnish
6five-ounce flounder fillets
 1.   Thinly slice half the ginger; cut remaining half into 1 1/2-inch-long matchsticks, and reserve. Place sliced ginger, stock, leek, star anise, sherry, and soy sauce in a small saucepan. Bring to a boil. Reduce heat, and simmer 15 minutes. Strain and reserve stock.
 2.   In a large, straight-sided saucepan, heat oil over medium-low heat. Add shallots and garlic; sauté until translucent, about 5 minutes. Add mushrooms; season with pepper. Raise heat to medium high; cook until browned, about 7 minutes. Add water chestnuts, and cook 2 minutes. Transfer mixture to a bowl.
 3.   Place cabbage and sliced scallions in saucepan. Season fillets with salt and pepper. Roll up fillets; place on cabbage. Add reserved fish stock and cooked vegetables. Bring to a boil. Cover. Reduce heat; simmer until fish has cooked through, about 15 minutes. Garnish with ginger matchsticks and scallions. Serve hot.
  Per serving: 215 calories, 3 g fat, 69 mg cholesterol, 11 g carbohydrate, 430 mg sodium, 32 g protein, 2 g dietary fiber.

WW Points: 4
Cal: 215 ; Fat: 3 ; Fiber: 2

last edit by blozzom, 9/24/2006 2:12:45 PM

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High Protein   Meals, Entrees, and Sidedishes   RECIPES   seafood  

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