11/2 pounds firm fish fillets
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1 cup thinly sliced onions
3 tablespoons olive oil
1 red bell pepper
5 artichoke hearts (14-ounce can)
1 teaspoon sweet paprika
1 tablespoon chopped fresh dill (1 teaspoon dried)
2 tablespoons chopped fresh parsley
1/2 cup dry white wine
dash of salt and ground black pepper
1 tablespoon unbleached white flour
Rinse the fish fillets and set aside.
In a large nonreactive skillet, sauté the onions in the olive oil for 3 minutes. Thinly slice the bell pepper lengthwise, add it to the onions, and continue to sauté for 3 more minutes. Drain the artichoke hearts, reserving the brine. Quarter the artichoke hearts and add them to the skillet along with the paprika, dill, and chopped parsley. Sauté for 1 minute, stirring to prevent sticking. Add the wine and 1/2 cup of the reserved artichoke brine. Lay the fish fillets, skin side down, on top of the simmering vegetables and sprinkle with salt and pepper. Cover the skillet and cook for 5 to 10 minutes on low heat until the fish flakes easily with a fork.
With a slotted spatula or large spoon, transfer the fish and vegetables to a warmed serving dish. Turn up the heat until the juices remaining in the skillet are very hot. Whisk the flour into the pan juices and stir until thickened and smooth. Pour the sauce over the fish and serve immediately.
PER 6-OZ SERVING: 165 CALORIES, 18 G PROTEIN, 6.1 G FAT, 7.8 G CARBOHYDRATE, 168 MG SODIUM, 39 MG CHOLESTEROL.
TOTAL TIME
20 minutes
SERVINGS
4 to 6
MENU
Serve with Herbed Lemon Pilaf with Almonds (see page 158) or on couscous.
The beauty of this recipe is that you create a vegetable/fish entrée with a tasty sauce all in one pan.