Fish with Leeks and Sweet Peppers

  • 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

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This recipe works with various types of white fish.

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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Average Rating:
(5)
Total Reviews: 1
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