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Ингредиенты
- 1 lb cod, halibut, pollock, rockfish, or possibly sablefish thawed if necessary, and cut into 1 1/2" chunks
- 1 1/2 c. water
- 1/2 c. dry white wine (or possibly substitute 1/2 c. water or possibly stock)
- 1/8 tsp thyme crushed
- 1/4 lb mushrooms sliced
- 2 Tbsp. minced onion
- 1/3 c. butter or possibly margarine
- 3 Tbsp. flour
- 1 1/2 c. lowfat milk
- 1 c. Alaska pink shrimp - (abt 5 ounce) thawed if necessary
- 1 c. Alaska crab meat - (abt 5 ounce), thawed if necessary (Dungeness, King or possibly Snow crab)
- 2 Tbsp. diced pimiento Salt to taste Freshly-grnd black pepper to taste
- 2 Tbsp. minced fresh parsley
Инструкции
- Cover fish with mix of water, wine and thyme in saucepan. Bring ot boil; simmer, covered, 8 min or possibly till fish flakes easily when tested with a fork.
- Saute/fry mushrooms and onion in butter; blend in flour and cook till smooth and bubbly. Remove from heat; gradually stir in lowfat milk. Cook and stir till mix comes to boil; boil 1 minute.
- Stir in fish, cooking liquid, shrimp, crab and pimiento; salt and pepper to taste. Heat, covered, 5 min; sprinkle with parsley.
- This recipe yields 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 333g | |
| Recipe makes 6 servings | |
| Calories 270 | |
| Calories from Fat 106 | 39% |
| Total Fat 11.99g | 15% |
| Saturated Fat 7.09g | 28% |
| Trans Fat 0.0g | |
| Cholesterol 95mg | 32% |
| Sodium 475mg | 20% |
| Potassium 580mg | 17% |
| Total Carbs 7.54g | 2% |
| Dietary Fiber 0.4g | 1% |
| Sugars 3.79g | 3% |
| Protein 28.74g | 46% |
