Fish with Leeks and Sweet Peppers
Source: Spice it up! Fall/Winter 2009

  • Serves 4
  • Preparation Time: 15 minutes
  • Cooking Time: 25-30 minutes
  • 400°F
  • (1)

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Ingredients

Adjust Servings:
1 lb white fish such as haddock or cod
3 tablespoons olive oil
2 cups chopped leeks
1 1/2 cups red bell pepper seeded, cut into strips
1/2 cup yellow bell pepper or orange bell pepper, seeded and cut into strips
Freshly ground black pepper
1 teaspoon “herbes de provence” or dried tarragon
1/2 cup dry white wine
zest and juice of 1 small lemon
1 lemon for garnish, cut into wedges
3 tablespoons chopped parsley

Nutrient Analysis

PER SERVING:

1/4 of recipe


RENAL EXCHANGE:

3 Protein + 1 Vegetable


Calories
279 kcals
Protein
27g
Carbohydrates
12g
Fiber
2g
Total Fat
12g
Saturated Fat
1.6g
Cholesterol
62mg
Sodium
102mg
Potassium
553mg
Phosphorus
195mg

This recipe works with various types of white fish.


Fish with Leeks and Sweet Peppers:
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Ingredients

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Preparation

1
Done

Preheat oven to 400° F (convection) or 425° F (conventional).

2
Done

Over medium-high heat sauté the cut vegetables in the oil for 5 minutes, season with pepper and herbes.

3
Done

Add wine and continue cooking for 10 minutes (vegetables should be slightly coloured).

4
Done

Spray a 1 1/2” deep glass or ceramic baking dish with vegetable oil and place fish on the bottom. Season fish with freshly ground black pepper and the zest from 1 lemon plus its juice.

5
Done

Cover the fish with the cooked vegetable mix and bake in the middle of a preheated oven at 400°F (convection) for 10 to 15 minutes depending on the thickness of the fish. Remove and garnish with chopped parsley and lemon wedges. Serve with white rice.

Note: Previously frozen fish may give off a lot of water while baking. If this occurs, simply pour off excess liquid before serving or transfer fish with a slotted spoon.

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Savory Winter Meat Pie
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Source: Spice it up! ISSN 1918-302X Spice it up!
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