PREPARATION: 40 minutes – makes 4 servings
EQUIPMENT: French chef knife, Cutting Board, Kitchen Machine food cutter, 5-quart stockpot, 3-quart stainless steel mixing bowl, large skillet
INGREDIENTS:
- 10-ounce bag of fresh baby spinach
- ½ medium onion sliced
- 8 ounces of tomato sauce
- 1 teaspoon Italian seasoning
- ¼ teaspoon garlic powder
- 1 tablespoon Parmesan cheese grated #1 blade.
- 1 pound cod, snapper, flounder, haddock, halibut, or grouper cut in 4 servings.
- Italian breadcrumbs
DIRECTIONS:
Place fresh spinach and onions in a 5-quart stockpot, rinse, and pour all the water off. Just the water that clings to the vegetable is sufficient for cooking the waterless way. Cover and open the vent and cook over medium heat at 275ᵒF. When you hear the whistle or steam begins to escape from the vent close the vent and turn the heat to low 180ᵒF to 200ᵒF. Cook for about 15 minutes. Drain before plating.
In the skillet, combine tomato sauce, oregano, basil, garlic powder, and Parmesan cheese. Bring to a simmer over medium heat 275ᵒF. Place the fish in the sauce. Cover the skillet and open the whistle vent. When you hear the whistle or steam begins to escape from the vent close the vent and turn the heat to low 180ᵒF to 200ᵒF. Cook for 15 to 20 minutes.
To serve, remove the fish fillets to serving plates and put equal amounts of sauce on each plate, sprinkle with breadcrumbs and serve with spinach.
NUTRITIONAL BREAKDOWN PER SERVING: Calories 260; Fat Grams 3; Carbohydrate Grams 4; Protein Grams 51; Cholesterol mg 96; Sodium mg 297.
THE POINT SYSTEM: Calorie Points 3 ½; Protein Points 6; Fat Grams 3; Sodium Points 13; Fiber Points 0; Carbohydrate Points ½; Cholesterol Points 9 ½.