Amberjack With Tomato Fennel Sauce
|Vegetable cooking spray||1|
|Canned no salt added chicken broth||1 Cup (16 tbs), undiluted|
|Chopped onion||1⁄2 Cup (8 tbs)|
|Chopped fennel bulb||1⁄2 Cup (8 tbs)|
|Minced garlic||1 Teaspoon|
|Crushed dried fennel seeds||1⁄4 Teaspoon|
|Canned no salt added stewed tomatoes||14 1⁄2 Ounce (1 Can)|
|No salt added tomato sauce||8 Ounce (1 Can)|
|Chopped fresh parsley||1⁄4 Cup (4 tbs), divided|
|Freshly ground pepper||1⁄2 Teaspoon, divided|
|Amberjack fillet||24 Ounce (6 Fillets, 4 Ounces Each)|
|Water||4 Cup (64 tbs)|
Coat a large nonstick skillet with cooking spray; add chicken broth.
Place over medium-high heat until hot.
Add onion and next 3 ingredients; cook until vegetables are tender and liquid evaporates.
Stir in stewed tomatoes and tomato sauce.
Cook, uncovered, over low heat 30 minutes or until thickened.
Stir in 2 tablespoons parsley, sugar, 1/4 teaspoon pepper, and salt.
Rinse fillets and pat dry; sprinkle with remaining 1/4 teaspoon pepper.
Bring water to a boil in a large nonstick skillet over medium heat.
Reduce heat, and add fillets; cover and simmer 8 minutes or until fish flakes easily when tested with a fork.
Remove fish from liquid, and place on a serving platter; discard liquid.
Spoon tomato mixture evenly over fillets; sprinkle with remaining 2 tablespoons parsley.
Serving size: Complete recipe
Calories 1065 Calories from Fat 146
% Daily Value*
Total Fat 18 g27.3%
Saturated Fat 0.88 g4.4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 986.2 mg41.1%
Total Carbohydrates 62 g20.7%
Dietary Fiber 14.8 g59%
Sugars 34.6 g
Protein 157 g313.8%
Vitamin A 84.4% Vitamin C 173.4%
Calcium 21.1% Iron 37%
*Based on a 2000 Calorie diet