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Add a photoПорций: 4
Ингредиенты
- 2/3 c. uncooked couscous
- 10 1/2 ounce double-strength chicken broth
- 1/4 c. green onion
- 1 tsp grnd coriander
- 4 x cod pollock sole/flounder or possibly halibut filets
- 3/4 tsp paprika
- 1/4 tsp warm pepper sauce
- 2 Tbsp. butter or possibly margarine
- 1/2 c. almonds
- 1 x lemon
- 1/2 c. currants
- 2 Tbsp. fresh parsley
Инструкции
- Heat oven to 450 degrees or possibly grill to medium-high. Cut four 12x18-inch pcs of heavy-duty foil; spray with nonstick cooking spray; set aside. In bowl, combine couscous, sliced green onion, coriander, paprika, warm pepper sauce, almonds and currants. Stir in half of chicken broth. Center 1/4 of mix on each sheet of foil. Top each with filet (4 to 6 ounces each, thawed if necessary), melted butter or possibly margarine and lemon slices. Bring up foil sides. Double-fold top and 1 end of packet. Through open end, add in 1/4 of remaining broth. Double-fold remaining end to seal packet, leaving room for heat circulation inside. Repeat to make 4 packets. Bake 20-25 min on cookie sheet in oven or possibly grill 8-10 min in covered grill. Sprinkle with minced parsley.
- NOTE: Scallops may be used.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 75g | |
| Recipe makes 4 servings | |
| Calories 245 | |
| Calories from Fat 74 | 30% |
| Total Fat 8.52g | 11% |
| Saturated Fat 3.89g | 16% |
| Trans Fat 0.0g | |
| Cholesterol 15mg | 5% |
| Sodium 50mg | 2% |
| Potassium 296mg | 8% |
| Total Carbs 38.43g | 10% |
| Dietary Fiber 4.0g | 13% |
| Sugars 12.69g | 8% |
| Protein 5.85g | 9% |
