| | | | For quick court-bouillon | | 1 |  | onion, peeled, cut into 8 wedges | | | | | 1 | | rib celery, cut into 4 pieces | | | | | 1 | | carrot, cut into 4 pieces | | | | | 3 | | sprigs fresh flat-leaf parsley | | | | | 2 | | bay leaves | | | | | 1 | | teaspoon whole black peppercorns | | | | | | Zest of 1 orange | | | | | 1/2 | | cup white wine | | | | | For monkfish | | 2 | | one-pound monkfish fillets, skin and black membranes removed | | | | | 2 | | oranges, segmented, juice reserved | | | | | 2 | | ounces Kalamata olives(about 1/2 cup), cut into quarters lengthwise | | | | | 1 | | medium 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 |
