Braised Fish Fillets

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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

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  • 4

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

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.

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