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Whiting On A Bed Of Vegetables

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  Shallot 1 , chopped
  Fennel 1⁄4 Pound, cut into strips
  Sliced tomatoes 14 Ounce
  Thyme sprig 1
  Garlic 1 Clove (5 gm), crushed
  Chopped parsley 1 Tablespoon
  Port 3 Tablespoon
  Wine vinegar 2 Tablespoon
  Olive oil 2 Tablespoon
  Salt To Taste
  Pepper To Taste
  Whiting/Silver hake 4 , cleaned

Arrange the shallot and fennel in a rectangular dish, large enough to contain the fish.
Cover and microwave on HIGH for 5 minutes.
Arrange the tomatoes over the fennel and shallot mixture.
Crumble the thyme over.
Add the garlic and parsley.
Pour the port, vinegar and olive oil over all.
Add salt and pepper to taste.
Cover and microwave on HIGH for 3 minutes.
Rinse the fish under cold running water and pat dry on kitchen paper.
Salt and pepper the inside of the fish.
Make 2 or 3 deep incisions in the fleshiest part of the fish.
Arrange the fish, head-to-tail on the vegetables.
Cover and microwave on HIGH for 7 minutes.
Leave to stand for 1 minute.

Recipe Summary

Everyday, Healthy

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 3383 Calories from Fat 1050

% Daily Value*

Total Fat 118 g182.2%

Saturated Fat 16.6 g83%

Trans Fat 0 g

Cholesterol 1646.1 mg548.7%

Sodium 2765.4 mg115.2%

Total Carbohydrates 84 g28%

Dietary Fiber 50.8 g203.2%

Sugars 10.6 g

Protein 470 g939.5%

Vitamin A 102.3% Vitamin C 168.5%

Calcium 144.5% Iron 133.7%

*Based on a 2000 Calorie diet

Whiting On A Bed Of Vegetables Recipe