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Ингредиенты
- 2 x sablefish steaks - (6 ounce ea) thawed if necessary Salt to taste Freshly-grnd black pepper to taste
- 1/3 c. minced onion
- 3 Tbsp. diced green chilies
- 2 Tbsp. oil
- 1 x tomato minced
- 1/4 c. minced parsley
- 1 Tbsp. lime juice
- 1/4 tsp oregano crushed
- 1 dsh sugar
- 4 x green pepper rings Warm cooked rice (optional) Lime wedges
Инструкции
- Sprinkle sablefish with salt and pepper.
- Saute/fry onion and chilies in oil. Add in tomato, parsley, lime juice, oregano and sugar.
- Arrange green pepper rings on steaks in baking dish. Pour tomato mix over fish.
- Bake at 450 degrees, allowing 10 min cooking time per inch of thickness measured at the thickest part or possibly till sablefish flakes easily when tested with a fork. Serve on rice; garnish with lime wedges.
- Microwave Method: Sprinkle sablefish with salt and pepper. Combine onion, chilies, oil, tomato, parsley, lime juice, oregano, and sugar.
- Arrange green pepper rings on steaks in microwaveable baking dish. Pour tomato mix over fish; cover with plastic wrap.
- Microwave at Medium 5 min. Rotate dish 1/4 turn; microwave at Medium 5 to 6 min longer or possibly till fish flakes when tested with a fork.
- This recipe yields 2 servings. Recipe may be halved or possibly doubled.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 286g | |
| Recipe makes 2 servings | |
| Calories 185 | |
| Calories from Fat 124 | 67% |
| Total Fat 14.11g | 18% |
| Saturated Fat 1.16g | 5% |
| Trans Fat 0.35g | |
| Cholesterol 0mg | 0% |
| Sodium 13mg | 1% |
| Potassium 529mg | 15% |
| Total Carbs 15.07g | 4% |
| Dietary Fiber 4.5g | 15% |
| Sugars 7.68g | 5% |
| Protein 2.65g | 4% |
