Orange Roughy With Bok Choy And Cherry Tomatoes Recipes

Steps:

• Preheat oven to 350°F.
• Spray an ovenproof skillet with nonstick pan spray.
• Melt butter in skillet.
• Sauté the onion and garlic in the skillet over medium heat until soft, about 5 minutes.
• Stir in tomato and seasonings.
• Cover and simmer for 5 minutes.
• Add the fish to the skillet.
• Cover with the sauce.
• Pour wine over the fish.
• Cover and bake for 15 to 20 minutes, or until the fish flakes with a fork.
• Remove the fish to a heated platter.
• Simmer the sauce in the skillet.
• Reduce to 2/3 cup.
• Stir in tomato paste.
• Reheat and pour over the fish.

Steps:

• In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for about 3 minutes, or until soft, stirring occasionally.
• Add the fish, broth, wine, and pepper to the skillet. Bring to a simmer, still over medium-high heat. Reduce the heat and simmer, covered, for 8 to 10 minutes, or until the fish flakes easily when tested with a fork.
• Meanwhile, trim and discard the ends of the bok choy stalks. Slice the stalks crosswise into 1/4-inch pieces. Transfer to a small bowl. Cut the bok choy leaves crosswise into thin strips. Transfer to a separate small bowl. Halve the tomatoes. Add to the bok choy leaves. Set aside.
• Put the flour in a small bowl. Add the water, whisking to dissolve. Set aside.
• When the fish is done, use a slotted spatula or slotted spoon to transfer to a platter. Cover with aluminum foil to keep warm. (The fish will continue to cook slightly as it stands.)
• Add the bok choy stalks to the skillet. Increase the heat to medium high and bring to a simmer. Simmer for 1 to 2 minutes, or until tender-crisp, stirring occasionally.
• Stir in the flour mixture. Cook for 1 to 2 minutes, or until thick and bubbly, stirring occasionally. Reduce the heat to low.
• Add the bok choy leaves and tomatoes. Cook for 1 to 2 minutes, or until the leaves are tender and the mixture cools slightly, stirring occasionally. Remove from the heat (leave the stove on).
• Stir in the sour cream. Return to the heat and cook for 1 to 2 minutes, or until warmed through, stirring occasionally. Spoon over the fish.
• Cook's Tip on Bok Choy
• To make slicing bok choy easier, stack the leaves and roll them up together, starting from a long side. Slice the roll crosswise into thin strips.
• nutrition information
• (Per Serving)
• Calories: 157
• Total Fat: 2.5g
• Saturated: 0.0g
• Trans: 0.0g
• Polyunsaturated: 0.5g
• Monounsaturated: 1.0g
• Cholesterol: 71mg
• Sodium: 149mg
• Carbohydrates: 11g
• Fiber: 2g
• Sugars: 5g
• Protein: 23g
• Dietary Exchanges
• 2 Vegetable
• 3 Very Lean Meat

Steps:

• Place the noodles in a large bowl and cover with warm water. Soak for at least 20 minutes, until soft. Drain in a colander and, using kitchen scissors, cut into 6-inch lengths. Set aside within reach of your wok or pan. Combine the broth, soy sauce, and rice wine or sherry in a small bowl. Combine the garlic, ginger, and pepper flakes or minced jalapeño in another bowl. Have everything within reach of your wok or pan.
• Heat a 14-inch flat-bottomed wok or a 12-inch skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in 2 teaspoons of the oil by adding it to the sides of the pan and swirling the pan. Make sure that the bottom of the wok or pan is coated with oil and add the eggs, swirling the pan so that the eggs form a thin pancake. Cook 30 seconds to a minute, until set. Using a spatula, turn the pancake over and cook for 5 to 10 more seconds, until thoroughly set, then transfer to a plate or cutting board. Season to taste. Allow to cool, then roll up and cut into strips 1/4 inch wide. Place near the wok.
• Swirl the remaining oil into the wok or pan and add the garlic, ginger and chili. Stir-fry no more than 10 seconds, until fragrant, and add the bok choy. Stir-fry for 1 minute, until it is bright green and the leaves are wilted, and add the broth mixture, the drained noodles, and the tomatoes. Reduce the heat to medium and stir-fry 1 to 2 minutes, until the noodles are just tender and the tomatoes are beginning to soften. Add the cilantro and egg shreds, and the salt and sugar, and stir-fry another 30 seconds to a minute, until well combined. Add the sesame oil, stir together, and serve, garnished with cilantro sprigs if desired.

Steps:

• Heat olive oil in heavy large skillet over medium-high heat. Sprinkle fish with salt and pepper. Add half of fish to skillet and sauté until just opaque in center, about 3 minutes per side. Transfer fish to platter. Repeat with remaining fish. Add parsley and crushed red pepper to same skillet; sauté 1 minute. Add tomatoes, olives, capers and garlic; sauté until tomatoes are soft and juicy, about 2 minutes. Spash a few tablespoons of wine and season with salt and pepper as needed; spoon over fish.

Steps:

• Saute zucchini, onion, mushrooms and lemon slices in olive oil and margarine until tender, about 3 min.
• Remove lemon slices and set aside. Stir Parmesan cheese, pepper and garlic powder into vegetables.
• Place fish in 13x9 sprayed with pan coating.
• Top with vegetable mixture, put lemon slices on top, and bake at 375o F. until fish flakes easily, about 30 to 35 min.
• Alternate fish: Red snapper, perch, catfish, flounder, or cod.

Steps:

• Heat oil in a large skillet over medium-high heat. Arrange fillets in the skillet, and drizzle with orange juice and lemon juice. Sprinkle with lemon pepper. Cook for 5 minutes, or until fish is easily flaked with a fork.