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Title:   Poached Monkfish with Red Onion, Oranges, and Kalamata Olives

Nutrition facts

Serving Size 1/6 recipe
Amount per serving
Calories 142 Calories from Fat 0
Hide Daily Values % Daily Value*
Total Fat 4g 6%
  Saturated Fat 0g 0%
Cholesterol 24mg 8%
Sodium 175mg 7%
Total Carbohydrates 8g 3%
  Dietary Fiber 2g
Protein 15g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.


Serves 6
 For quick court-bouillon
1onion, peeled, cut into 8 wedges
1rib celery, cut into 4 pieces
1carrot, cut into 4 pieces
3sprigs fresh flat-leaf parsley
2bay leaves
1teaspoon whole black peppercorns
Zest of 1 orange
1/2cup white wine
 For monkfish
2one-pound monkfish fillets, skin and black membranes removed
2oranges, segmented, juice reserved
2ounces Kalamata olives(about 1/2 cup), cut into quarters lengthwise
1medium red onion, peeled, cut into 1/2-inch-wide slivers
 1.   Place onion, celery, carrot, parsley, bay leaves, peppercorns, zest, and wine in a wide shallow saucepan with 6 cups water. Bring to a boil; reduce to a simmer. Cook 20 minutes to allow flavors to blend. Strain; discard solids. Return court-bouillon to pan.
 2.   Bring court-bouillon to a boil; reduce to just simmering. Place fish in stock (it will be partly submerged); top with oranges, olives, and red onion. Cover; cook until fish is just cooked through, about 10 minutes.
 3.   Transfer fish with a spatula or slotted spoon to serving platter with oranges, olives, and onion. Serve immediately.
  Per serving: 142 calories, 4 g fat, 24 mg cholesterol, 8 g carbohydrate, 175 mg sodium, 15 g protein, 2 g dietary fiber.

WW Points: 3
Cal: 142 ; Fat: 4 ; Fiber: 2

last edit by blozzom, 9/27/2006 10:07:00 AM

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Meals, Entrees, and Sidedishes   RECIPES   seafood  

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