Estimated Nutrition (whole recipe, rough)
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Halibut | 100g cooked | 140 |
| Haddock | 100g cooked | 112 |
| Orange | 1 medium (131g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Fennel Bulb | 1/2 bulb (87g) | 27 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 8 oz fresh or frozen skinless and boneless haddock or halibut filets
- 1 small fennel bulb
- 3 cups low-sodium vegetable stock
- 1 cup onion, chopped
- 1 medium-sized zucchini, chopped
- 1 cup dry white wine
- 1 tablespoon of grated orange peel
- 2 cloves garlic, chopped
- 2 cups tomatoes, chopped or 1 14 oz. can of chopped tomatoes (undrained)
- 2 tablespoons fresh thyme plus extra for garnish
Directions
1.Thaw fish if frozen. Rinse well then pat dry with a paper towel. Cut into 1 inch pieces then set aside.
2.Cut off upper stalks of the fennel bulb and slice off the bottom. Rinse thoroughly then cut in half. Thinly slice the fennel halves lengthwise.
3.In a large saucepan, stir in the fennel, vegetable stock, onion, zucchini, white wine, orange peel and garlic. Bring to a boil then reduce heat to medium, cover and simmer for about 10 minutes.
4.Stir in the fish, tomatoes and thyme to the broth and cook for about 4-5 minutes or until fish becomes flaky when tested with a fork, then serve garnished with extra chopped thyme.
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Category: Recipes
Category: Recipes by User Elocina
Category: December 6, 2007
Category: December 2007
Category: Fish Recipes
Category: Soup Recipes
Category: Haddock Recipes
Category: Halibut Recipes
Category: Seafood Recipes
Category: French RecipesFrom [http://tor4.wikia.com Tmp], a [http://www.wikia.com Wikia] wiki.From [http://recipes.wikia.com Recipes Wiki], a [http://www.wikia.com Wikia] wiki.