Sand Dab Provencal
Quick Facts:
Prep Time: 0 hr 10 min
Cooking Time: 0 hr 30 min
Nutrition Facts:
Calories: 191
Fat: .61 gm
Carbohydrates: 8 gm
Protein: 29.46 gm
Cholesterol: 0 mg
Sodium: .57 mg
Healthy Heart:
Recreate the taste of the Mediterranean with this very easy-to-make fish casserole.
Ingredients:
4 sand dab fillets-large
2 red onions-small
1/2 cup vegetable stock
4 tbsp dry red wine
1 garlic clove-crushed
2 zucchini-sliced
1 yellow bell pepper-seeded and sliced
14 oz chopped tomatoes (canned)
1 tbsp fresh thyme-chopped
salt and pepper to taste
Cooking Instructions:
- Preheat the oven to 350degrees. Skin the sand dab filets with a sharp knife by laying them skin down. Holding the tail end, push the knife between the skin and flesh in a sawing motion. Hold the knife at an angle with the blade towards the skin.
- Cut each onion into eight wedges. Put into a heavy based saucepan with the stock.
- Cover and simmer for 5 minutes. Uncover and continue to cook, stirring occasionally,until the stock has reduced entirely.
- Add the wine and garlic clove to the pan and continue to cook until the onions are soft.
- Add the zucchini, yellow pepper, tomatoes and thyme and season to taste. Simmer for 3 minutes. Spoon the sauce into a large casserole.
- Fold each filet in half and place on top of the sauce.
- cover and cook in the preheated oven for15-20 minutes until the fish is opaque and cooked.