Directions:
- Method:
- 1)Trim the scallions and cut them into 3-inch lengths. Finely slice into one end several times, cutting only about 3/4 inch deep. Turn the scallion around and cut the other end in the same way to make scallion “brushes”. Place in a bowl of ice water so that the cut ends curl.
- 2)In a small bowl, whisk the lemon and oranges juices with garlic and salt and pepper to taste. Whisk in the oils; set the dressing aside.
- 3)Place Broccoli raab in a large steamer and cook for 5 minutes.
- 4)Sprinkle with the orange zest and add the bell pepper julienne. Cook for 3 minutes.
- 5)Heat or warm dinner plates to be-able to touch when needed.
- 6)Place the scallion brushes on one side of the steamer and the mushrooms on the other side. Cover the broccoli raab with the fish fillets. Steam for 3 minutes, or until the fish is opaque but not flaky.
- 7)Place a fish on each of the 4 heated dinner plates. Arrange the vegetables around the fish. Spoon some of the dressing over each fillet. Serve at once, while warm.
- Calories: 325 per serving
- Wine:Macon-Villages
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 234.58 Kcal (982 kJ) | ||
| Calories from fat | 126.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.03g | 22% | |
|---|---|---|---|
| Cholesterol | 73.35mg | 24% | |
| Sodium | 489.08mg | 20% | |
| Potassium | 432.37mg | 9% | |
| Total Carbs | 5.5g | 2% | |
| Sugars | 1.77g | 7% | |
| Dietary Fiber | 1.59g | 6% | |
| Protein | 20.85g | 42% | |
| Vitamin C | 36.7mg | 61% | |
| Vitamin A | 0.9mg | 30% | |
| Iron | 13.1mg | 73% | |
| Calcium | 49.5mg | 5% | |
| Amount Per 100 g | |||
| Calories | 88.76 Kcal (372 kJ) | ||
| Calories from fat | 47.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.31g | 22% | |
|---|---|---|---|
| Cholesterol | 27.75mg | 24% | |
| Sodium | 185.05mg | 20% | |
| Potassium | 163.59mg | 9% | |
| Total Carbs | 2.08g | 2% | |
| Sugars | 0.67g | 7% | |
| Dietary Fiber | 0.6g | 6% | |
| Protein | 7.89g | 42% | |
| Vitamin C | 13.9mg | 61% | |
| Vitamin A | 0.3mg | 30% | |
| Iron | 4.9mg | 73% | |
| Calcium | 18.7mg | 5% | |
* 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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