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Ингредиенты
- 1/2 c. orange juice
- 1 Tbsp. lemon juice
- 1/4 c. thinly-sliced green onion
- 1 tsp minced mint (or possibly 1/4 tspn dry mint)
- 1 lb pollock fillet thawed if necessary Seasoned flour
- 1 Tbsp. oil - (to 2 tbspns) Orange slices (optional) Parsley sprigs
Инструкции
- Combine orange juice, lemon juice, onion and mint. Marinate pollock in mix 15 min. Remove fillets from marinade and dip in seasoned flour.
- Pan-fry in oil on medium-high heat allowing 10 min total cooking time per inch of thickness measured at its thickest part of fish or possibly till fish flakes easily when tested with a fork; turn fillets halfway through cooking time.
- Remove fillets to platter; keep hot. Add in marinade to skillet; reduce volume by half to about 1/3 c.. Spoon mix over pollock. Garnish with orange slices and parsley.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 151g | |
| Recipe makes 4 servings | |
| Calories 149 | |
| Calories from Fat 41 | 28% |
| Total Fat 4.57g | 6% |
| Saturated Fat 0.42g | 2% |
| Trans Fat 0.09g | |
| Cholesterol 81mg | 27% |
| Sodium 98mg | 4% |
| Potassium 471mg | 13% |
| Total Carbs 3.57g | 1% |
| Dietary Fiber 0.1g | 0% |
| Sugars 2.7g | 2% |
| Protein 22.28g | 36% |
