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Tomato Orange Roughy With Spinach Recipe
|Orange roughy fillets||2 1⁄2 Pound (6 Pieces)|
|Olive oil||2 Tablespoon|
|Finely chopped onion||1 Cup (16 tbs)|
|Garlic||3 Clove (15 gm), minced|
|Canned italian plum tomatoes in juice||28 Ounce, not drained (1 Can)|
|Dry white wine||1⁄2 Cup (8 tbs)|
|Fresh spinach||10 Ounce, rinsed, stems removed (1 Package)|
|Finely chopped fresh dill||2 Tablespoon|
|Finely chopped fresh parsley||2 Tablespoon|
|Fresh lemon juice||2 Tablespoon|
|Vegetable oil spray||1|
|White pepper||1⁄2 Teaspoon|
Serving size: Complete recipe
Calories 1658 Calories from Fat 386
% Daily Value*
Total Fat 44 g67%
Saturated Fat 4.7 g23.5%
Trans Fat 0 g
Cholesterol 200 mg
Sodium 2506.8 mg104.5%
Total Carbohydrates 97 g32.4%
Dietary Fiber 18.9 g75.5%
Sugars 30.9 g
Protein 180 g360.9%
Vitamin A 698.1% Vitamin C 432.1%
Calcium 60.8% Iron 99.5%
*Based on a 2000 Calorie diet
Rinse fish and pat dry.
Heat oil in a large nonstick skillet over medium-high heat.
Add onion and garlic and saute 2 minutes.
Add water and continue to cook, stirring constantly, until water evaporates.
Stir in tomatoes and crush with wooden spoon.
Cook uncovered over medium-high heat 7 to 8 minutes to reduce mixture slightly.
Add spinach, cover and cook 3 to 5 minutes, or until spinach is wilted.
Remove from heat and add herbs and lemon juice.
Lightly spray an oblong, nonaluminum baking dish with vegetable oil.
Pour half of sauce into dish.
Arrange fillets on top and sprinkle each lightly with pepper.
Fold each fillet in half and pour remaining sauce over all.
Cover dish with foil and bake 15 to 18 minutes, or until fish flakes easily with fork.
If a thicker sauce is desired, remove fillets to a warmed platter.
Pour sauce into a nonstick skillet and blend in 2 tablespoons cornstarch combined with 2 tablespoons water.
Bring to boil, remove from heat and pour over fish.