When we add variation to our diet, incorporating new, unexpected ingredients, we can make important and fundamental changes in our health. Your body will be grateful for every new, healthful ingredient you introduce. Every once in a while, abandon meat in favor of fish, cooked with delicious and healthy vegetables. Quality ingredients added as exciting variations to your usual diet will give your health a major boost.
This recipe allows us to take advantage of the artichoke while in season. Combine your artichokes, fish, and white wine in one pan. The alcohol in the wine will evaporate, leaving only 15% of the original alcohol behind to lend flavor.
How healthy are artichokes? They have high levels of antioxidants, and aid in digestion, gall bladder function, and help reduce cholesterol levels.
Yields: 2 servings | Serving Size: 1/2 recipe | Calories: 402 | Total Fat: 12 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 26 mg | Sodium: 310 mg | Carbohydrates: 29 g | Dietary Fiber: 12 g | Sugars: 5 g | Protein: 19 g | SmartPoints (Freestyle): 12
- 1 1/2 lemons
- 3 artichokes
- 1-1/2 tablespoons extra virgin olive oil, divided
- 1 clove garlic, finely chopped
- 1 whole fish like sea bream, (snapper or sea bass are other possibilities), about 1 pound, cleaned & scaled
- 1/2 teaspoon salt
- 1 1/2 cups white wine
- Fresh parsley
- Fill up a large bowl halfway with water and squeeze the juice of 1 lemon in it. Set aside.
- Prepare the artichokes by taking away the outer leaves. You can do this by holding the tip of each leaf and snapping downwards. Do this until you arrive to the heart of the artichoke. With a paring knife, trim off the base evenly including the stem. Slice off the top. Insert the knife to the core and scoop out the middle part and the hairs. Slice the artichokes to strips. To avoid turning brown, put all the artichokes in the bowl of water with lemon. Drain the artichokes when ready to use.
- Over medium heat, in a large saucepan with extra virgin olive oil, sauté the garlic.
- When the garlic turns golden, add the drained artichokes. Toss in the oil for 5 minutes.
- Pour 1/2 cup of white wine and let the alcohol evaporate.
- Squeeze the juice of 1/2 lemon. Season with salt & pepper.
- Cover and simmer on low fire for 15 minutes or until the artichokes are tender.
- When they are cooked, transfer them to a plate and set aside.
- Over medium heat, using the same saucepan, add more extra virgin olive oil.
- Brown both sides of the fish.
- Pour the remaining 1 cup of wine. Let it evaporate.
- When the sauce becomes slightly thick, season with salt & pepper.
- Put back the artichokes, cover and simmer for another 5 minutes.
- Sprinkle the parsley then turn off the fire.
- Drizzle with fresh extra virgin olive oil before serving.
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