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Sole And Fennel With Orzo

Microwaverina's picture
  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.

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Nutrition Rank

Nutrition Facts

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


Sole And Fennel With Orzo Recipe