Braised Fish Fillets

By Tonya_Speed

NUTRITION per serving: 134 Calories; 1g Fat; 22g Protein; 5g Carbohydrate; 1g Dietary Fiber; 49mg Cholesterol; 130mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1/2 Vegetable. Points: 3

Ingredients

• Non-aerosol cooking spray
• 4 (4-oz.) fish fillets
• 1/2 cup finely chopped onion
• 2 green onions (white and 1 inch of green), chopped
• 3 cloves garlic, pressed
• 2 tablespoons minced fresh gingerroot
• 1/8 teaspoon crushed red pepper flakes
• 1/4 cup dry white wine
• 1/8 teaspoon sugar
• 1/2 cup low sodium chicken broth

Details

Servings 4
Adapted from SavingDinner.com

Preparation

Step 1

Coat a large skillet with a tight-fitting lid with cooking spray over medium-high heat. Add fish and cook for 2 minutes. Add onion, green onions, garlic, gingerroot and crushed red pepper flakes; cook for 1 minute longer. Reduce skillet heat, turn filets and add wine, sugar and broth. Cover the skillet and simmer fish for about 10 minutes or until cooked through.

LC SERVING SUGGESTION: Steamed asparagus and a big green salad.
SERVING SUGGESTION: Add steamed red skinned potatoes.
KOSHER: No changes necessary.
GLUTEN FREE: Make sure chicken broth is gluten free.