• 1 medium carrots, cut into 4 inch sticks
• 4 scallions, cut into 3 inch sections
• 8 1 inch pieces fresh ginger, cut into 1/8 inch slices
• 1 tsp. allspice, whole
• 3 star anise, broken up
• 1/2 tsp. whole black peppercorns
• 2 dried red chillies, seeded
• 2 tsp. peanut or vegetable oil
• 3 lbs. tilapia filletes, rinsed and patted dry
• 3 Tbs. white wine
• 1/2 cup fish stock or chicken stock
• 1 Tbs. unsalted butter

Preheat oven to 400°F. Combine first 7 ingredients in a bowl and spread in the bottom of a well oiled baking dish. Arrange fish over vegetables and season with salt to taste. Add wine and 3 Tbs. stock.

Bake 25-30 minutes until fish flakes easily with a fork. Set fish aside and keep warm. Strain contents of baking dish into a saucepan. Discard spices and vegetables. Add remaining stock. Bring to a boil over high heat and reduce by a third. Season with salt and pepper to taste. Swirl in butter. Serve sauce over fish.

Per serving: calories 415, fat 10.0g, 23% calories from fat, cholesterol 171mg, protein 66.6g, carbohydrates 10.1g, fiber 2.8g, sugar 5.0g, sodium 391mg, diet points 9.1.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.9, Fruit: 0.0, Bread: 0.0, Lean meat: 0.0, Fat: 1.2, Sugar: 0.0, Very lean meat protein: 10.2

  view detailed nutritional information

The recommended wines are: Pinot Blanc, Sauvignon Blanc, or White Zinfandel.