Whitefish with Roasted Asparagus

Ingredients:
1  pound fresh or frozen skinless whitefish fillets or other white-fleshed fish fillets, about 1/2 inch thick
1/2  cup chopped onion (1 medium)
1/2  cup chopped carrot (1 medium)
1/4  cup reduced-sodium chicken broth
2  cloves garlic, minced
1/4  teaspoon salt
1/4  teaspoon smoked paprika or paprika
1/4  teaspoon black pepper
12  ounces fresh asparagus spears, trimmed and bias-sliced into 1-inch pieces (1-1/2 cups)
 
Directions:
 
1. Thaw fish, if frozen. Rinse fish; pat dry. Cut fish into 4 serving-size portions; set aside. In a 2-quart rectangular baking dish stir together onion, carrot, broth, and garlic. Top with fish fillets, tucking under any thin edges. Sprinkle with salt, paprika, and pepper. Top with asparagus. 
 
2. Bake, covered, in a 450 degree F oven for 15 to 20 minutes or until fish flakes easily when tested with a fork. Serve fish with vegetables. Makes 4 servings. 
 
Nutrition facts per serving:
calories: 176
total fat: 6g
saturated fat: 1g
monounsaturated fat: 2g
polyunsaturated fat: 2g
cholesterol: 65mg
sodium: 249mg
carbohydrate: 6g
total sugar: 3g
fiber: 2g
protein: 23g
vitamin C: 13%
calcium: 5%
iron: 6%
vegetables: 1diabetic exchange
medium-fat meat: 3diabetic exchange

Acerca de Fiorella Parodi Solari

Peruvian Realtor, officially registered in the Ministerio de Vivienda under the code: Pn-1160, continuosly working in the area, offering my advice and consultation, in order to create among clients and me a straight and efficient communication channel. Preferably under order. Live and know perfectly Lima and Perú. This is essential to build good relations among buyers and sellers. Specially when talking about Investment in a foreign Country. As Graphic Designer, and web developer, Im always seaching new methods to engage people and their lifes with Technology, Have and write several Blogs. Work as advisor in these matter. My passion is to discover new tendencies and ways to use marketing and technology. As Photographer, Im always covering life as I see... I love Green Areas, iTweet, ifb, iApple, iLove technology, i Pretend to Save the rainforest to. In Facebook, My sister and I run a Cause: to wich anyone may join for free: "Salvemos la Selva Amazonica, Saving the Amazonas Rainforest" If you are interested in helping US. to Save some green part of the Planet, Join the Cause! And if you want to help us, partnering to work and make it happen, write me. To contact me: Via email or IM- also via Facetime. Its the better way to reach me. I´ll write back for sure! Fiorella Parodi Solari fps / Concept
Esta entrada fue publicada en PESCADOS. Guarda el enlace permanente.

Responder

Introduce tus datos o haz clic en un icono para iniciar sesión:

Logo de WordPress.com

Estás comentando usando tu cuenta de WordPress.com. Cerrar sesión / Cambiar )

Imagen de Twitter

Estás comentando usando tu cuenta de Twitter. Cerrar sesión / Cambiar )

Foto de Facebook

Estás comentando usando tu cuenta de Facebook. Cerrar sesión / Cambiar )

Google+ photo

Estás comentando usando tu cuenta de Google+. Cerrar sesión / Cambiar )

Conectando a %s