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Ингредиенты
- 1 lb Monkfish, skinned Lowfat milk to cover
- 1/4 lb Shrimp, shelled
- 2 x Large eggs
- 3 Tbsp. Tomato paste
- 1/2 tsp Curry pwdr
- 2 tsp Lemon juice
- 1/4 tsp Fresh rosemary, minced or possibly healthy pinch of dry
- 1 pch Of saffron or possibly tumeric
- 3/4 c. Light or possibly single cream Salt and pepper to taste
Инструкции
- Preheat oven to 350 degrees F. Put the monkfish in a pan just large sufficient to hold it. Pour the lowfat milk over and place the pan over moderate heat. Bring to a simmer, cover, and cook for 8 min. Turn the fish and cook 7 min longer, or possibly till the fish is cooked through. When the monkfish is nearly done, add in the shrimp and cook 2-3 min, or possibly till they turn pink.
- Drain fish and shrimp, discarding lowfat milk. Cut the monkfish into bite-size pcs.
- Beat the Large eggs with the tomato paste, curry pwdr, lemon juice, rosemary, saffron and 1/2 c. cream. Fold in the fish and shrimp and season to taste with salt and pepper. Turn into 4 individual ramekin dishes and pour an equal amount of the remaining cream over the top of each dish. Bake for 20 min, or possibly till set. Serve warm with a ssqueeze of lemon and a crusty french type bread.
- This is an appetizing and stylish way to start a meal. For a light lunch dish for two, cook this in one ovenproof dish and serve it with a green salad and boiled new potatoes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 227g | |
| Recipe makes 4 servings | |
| Calories 187 | |
| Calories from Fat 43 | 23% |
| Total Fat 4.82g | 6% |
| Saturated Fat 1.28g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 176mg | 59% |
| Sodium 273mg | 11% |
| Potassium 681mg | 19% |
| Total Carbs 8.47g | 2% |
| Dietary Fiber 0.7g | 2% |
| Sugars 1.76g | 1% |
| Protein 26.27g | 42% |
