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Ингредиенты
- 680 gm White cod, (or possibly hard white fish)
- 2 dsp lemon juice
- 1 tsp Black peppercorns, grnd
- 1 dsp oil
- 30 gm Butter or possibly polyunsaturated fat
- 1 sm Bunc spring onions, cut into strips
- 2 x Leeks, cut into chunks
- 425 ml Lowfat milk
- 1 x Bayleaves, up to 2
- 2 x Carrots
- 115 gm White beans, canned
- 70 ml Cream, (optional)
- 2 dsp parsley, finely minced
Инструкции
- Sprinkle the fish pcs with lemon juice and black pepper and leave to sit for several min. In a large pan heat the oil and butter then lightly cook the spring onion and pcs of leek. Add in the fish pcs. Toss lightly for several min then add in the lowfat milk, bayleaf, carrots and beans. Poach gently for 10-12 min till the fish is tender, but do not overcook. Just before serving remove the bayleaf, add in cream if you like, garnish with parsley and serve. Be careful with this dish not to stir the fish otherwise it will break down and spoil the appearance.
- Serve warm.
- NB: this dish can be made with any white fish but do be careful when buying it to choose hard, thick fleshed fish as this will cook better and not fall apart. Monkfish tails work a treat.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 190g | |
| Recipe makes 8 servings | |
| Calories 197 | |
| Calories from Fat 53 | 27% |
| Total Fat 6.05g | 8% |
| Saturated Fat 3.49g | 14% |
| Trans Fat 0.0g | |
| Cholesterol 53mg | 18% |
| Sodium 109mg | 5% |
| Potassium 767mg | 22% |
| Total Carbs 14.58g | 4% |
| Dietary Fiber 2.8g | 9% |
| Sugars 4.19g | 3% |
| Protein 20.92g | 33% |
