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Amberjack with Tomato-Fennel Sauce

Yield 6 servings.

Ingredients

  • Vegetable cooking spray
  • 1 cup canned no-salt-added chicken broth, undiluted
  • 1/2 cup chopped onion
  • 1/2 cup chopped fennel bulb
  • 1 teaspoon minced garlic
  • 1/4 teaspoon crushed dried fennel seeds
  • 1 (14 1/2-ounce) can no-salt-added stewed tomatoes
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1/4 cup chopped fresh parsley, divided
  • 1/2 teaspoon sugar
  • 1/2 teaspoon freshly ground pepper, divided
  • 1/4 teaspoon salt
  • 6 (4-ounce) amberjack fillets
  • 4 cups water

Nutrition Information

  • calories 169
  • caloriesfromfat 13 %
  • fat 2.5 g
  • satfat 0.5 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 25.8 g
  • carbohydrate 10.2 g
  • fiber 0.0 g
  • cholesterol 49 mg
  • iron 0.0 mg
  • sodium 163 mg
  • calcium 0.0 mg

How to Make It

  1. Coat a large nonstick skillet with cooking spray; add chicken broth. Place over medium-high heat until hot. Add onion and next 3 ingredients; cook until vegetables are tender and liquid evaporates. Stir in stewed tomatoes and tomato sauce. Cook, uncovered, over low heat 30 minutes or until thickened. Stir in 2 tablespoons parsley, sugar, 1/4 teaspoon pepper, and salt.

  2. Rinse fillets and pat dry; sprinkle with remaining 1/4 teaspoon pepper. Bring water to a boil in a large nonstick skillet over medium heat. Reduce heat, and add fillets; cover and simmer 8 minutes or until fish flakes easily when tested with a fork. Remove fish from liquid, and place on a serving platter; discard liquid. Spoon tomato mixture evenly over fillets; sprinkle with remaining 2 tablespoons parsley.

Light and Luscious