Sole And Fennel With Orzo
|Fennel bulb||1 Small|
|Onion||1 Small, thinly sliced|
|Olive oil||1 Teaspoon|
|Packed spinach||2 Cup (32 tbs), chopped (Packed Spinach Leaves)|
|Scallions||4 , chopped|
|Tomato||1 Large, peeled, seeded, and chopped|
|Garlic||1 Clove (5 gm), minced|
|Ground black pepper||1⁄4 Teaspoon|
|Orzo||1 Cup (16 tbs)|
|Sole fillets||1 Pound|
|Lemon juice||1 Tablespoon|
Slice off the fennel bulb's feathery tops, mince them, and set aside.
Thinly slice the fennel bulb.
Place in a 7" X 11" baking dish.
Add the onions and oil.
Microwave on high for 3 minutes.
Add the spinach, scallions, tomatoes, garlic, and pepper.
Microwave on high for 4 minutes.
While the vegetables are microwaving, cook the orzo in boiling water until tender, about 10 minutes.
Drain, place in a bowl, and keep warm.
Place the fish, skin-side up, over the vegetables in the baking dish.
Cover with wax paper.
Microwave on medium (50% power) for 5 minutes.
Flip the fillets over with a spatula.
Sprinkle with the lemon juice and the reserved minced fennel tops.
Cover and microwave on medium (50% power) for 5 to 6 minutes, or until the fish is opaque throughout.
Serve over the orzo.
Serving size: Complete recipe
Calories 1394 Calories from Fat 139
% Daily Value*
Total Fat 15 g23.5%
Saturated Fat 2.2 g10.8%
Trans Fat 0 g
Cholesterol 217.7 mg72.6%
Sodium 564.5 mg23.5%
Total Carbohydrates 193 g64.4%
Dietary Fiber 22 g87.9%
Sugars 19.1 g
Protein 119 g238.5%
Vitamin A 170.6% Vitamin C 176.4%
Calcium 36.4% Iron 59.3%
*Based on a 2000 Calorie diet