Directions:
- In large deep skillet, add broth, garlic, carrots and asparagus and bring to boil.
- Reduce heat to medium low, add fish and cook for about 3 minutes until fish is done. (it is done when it flakes easily with a fork).
- Carefully remove fish and veggies with a slotted spoon to serving plate. Cover and keep warm.
- Mix together flour and butter. Bring the broth to a boil and gradually whisk in the butter mixture until sauce begins to thicken.
- Remove from heat and whisk in wine, lemon rind and juice.
- Season with pepper is desired.
- Pour sauce over fish and veggies.
- Serve with potatoes, brown rice or a multigrain roll.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 219.53 Kcal (919 kJ) | ||
| Calories from fat | 91.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.2g | 16% | |
|---|---|---|---|
| Cholesterol | 66.28mg | 22% | |
| Sodium | 500.1mg | 21% | |
| Potassium | 546.17mg | 12% | |
| Total Carbs | 12.62g | 4% | |
| Sugars | 3.06g | 12% | |
| Dietary Fiber | 2.8g | 11% | |
| Protein | 18.4g | 37% | |
| Vitamin C | 6.8mg | 11% | |
| Vitamin A | 0.4mg | 13% | |
| Iron | 1.7mg | 9% | |
| Calcium | 74.4mg | 7% | |
| Amount Per 100 g | |||
| Calories | 60.51 Kcal (253 kJ) | ||
| Calories from fat | 25.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.81g | 16% | |
|---|---|---|---|
| Cholesterol | 18.27mg | 22% | |
| Sodium | 137.83mg | 21% | |
| Potassium | 150.53mg | 12% | |
| Total Carbs | 3.48g | 4% | |
| Sugars | 0.84g | 12% | |
| Dietary Fiber | 0.77g | 11% | |
| Protein | 5.07g | 37% | |
| Vitamin C | 1.9mg | 11% | |
| Vitamin A | 0.1mg | 13% | |
| Iron | 0.5mg | 9% | |
| Calcium | 20.5mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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