Served as main course. Non-vegetarian dish. Speciality: 220 calories, 40 gm protein, 2 gm carbohydrate, 5 gm fat, 98 mg cholesterol, 8 mg sodium.

2 teaspoon Peanut or other Vegetable Oil

1 Carrot, peeled and cut into 4-inch sticks

4 Green Onions, cut into 3-inch sections

8 Quarter-size slices Ginger (no need to peel)

1 teaspoon Whole Allspice

3 Star Anise Pods, broken up

1/2 teaspoon Whole Peppercorns

2 Dried Chilies, any loose seeds removed

2 Tilapia, cleaned and scaled (2 1/2 to 3 pounds in all)

Salt

3 Tablespoon White Wine

1/2 cup Fish or Poultry Stock

1 Tablespoon Butter (optional)

Preheat oven to 400 degrees F. Rub a baking dish well with the oil, add the vegetables and whole spices, and toss to coat them lightly with oil. Arrange in an even layer. Rinse the fish well inside and out, pat dry, season lightly with salt, and place on top of the vegetables. Add the wine and 3 tablespoons of the stock. Make a loose tent of foil over the tail of the fish and place in the oven. Bake, rotating the pan once halfway through the cooking time, until a skewer easily enters the thickest part of the fish, 25 to 30 minutes. If you have an instant-reading thermometer, it should read 145 degrees F.to 150 degrees F.in the center near the bone. Transfer the fish to a warm serving platter. Strain the contents of the baking dish into a small saucepan; discard the spices and vegetables. Add the remaining stock, bring to a boil and reduce by a third. Taste for seasoning and adjust if necessary. Swirl in the butter if desired and pour over and around the fish on the platter.

Serves: 4

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