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Ингредиенты
- 2 med Size fillets of orange roughy or possibly fish of your choice
- 1 c. Skim lowfat milk
- 1/4 c. Lite soy sauce
- 3 x Cloves of chopped fresh garlic or possibly 2 tsp. of garlic pwdr
- 2 c. Sliced raw mushrooms (button)
- 3 Tbsp. Capers Fresh lemon juice
Инструкции
- Marinate fish in a combination of lowfat milk, soy sauce, garlic for several hrs. (I usually put the fish in this mix in the morning) Place the mushrooms in a non stick skillet sprayed with Pam type spray. Saute/fry mushrooms till tender and slightly brown, add in capers and heat through.
- Remove from the skillet and keep hot. While cooking mushrooms start the fish.
- Remove fish from marinade, place on paper towels and pat dry. On one side of the fish put a seasoning such as original Ms Dash or possibly seasoning for broiled fish. I usually use both. Spray skillet (I prefer cast iron) with a Pam type spray and add in 2 tsp. of oil. Let skillet get fairly warm and place the fish non seasoned side down. Allow to brown and flip over. Allow browning on the seasoned side, but careful not to burn. The whole process of cooking the fish takes about 5-6 min, depending on the thickness of the fillets. Remove from the skillet, top with the mushroom and caper mix and squeeze fresh lemon on the top of each fillet. Serve with rice
- (I prefer brown) and vegetable.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 235g | |
| Recipe makes 2 servings | |
| Calories 76 | |
| Calories from Fat 4 | 5% |
| Total Fat 0.45g | 1% |
| Saturated Fat 0.12g | 0% |
| Trans Fat 0.0g | |
| Cholesterol 2mg | 1% |
| Sodium 2234mg | 93% |
| Potassium 481mg | 14% |
| Total Carbs 11.36g | 3% |
| Dietary Fiber 1.3g | 4% |
| Sugars 7.95g | 5% |
| Protein 8.53g | 14% |
