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Ингредиенты
- 4 x Fresh cilantro sprigs
- 1 med Tomato quartered
- 1 sm Green pepper seeded
- 1 x Onion quartered Salt to taste Freshly-grnd black pepper to taste
- 2 lb Haddock or possibly other hard white-fleshed fish
- 1/4 c. Dry shrimp soaked (available in Brazilian or possibly Asian markets)
- 4 Tbsp. Fresh lemon juice
- 1/2 c. Coconut lowfat milk
- 2 Tbsp. Dende (palm oil, available in Brazilian markets) Malagueta peppers for serving (available in Brazilian markets)
Инструкции
- In workbowl of a food processor chop cilantro, tomato, green pepper and onion to a coarse paste. Heat paste in a large heavy skillet over low heat for 15 min. Season to taste with salt and pepper. Add in haddock and liquid removed shrimp. Cover and simmer 5 to 7 min. Add in lemon juice, coconut lowfat milk and dende and simmer 5 min more. Serve, passing Malagueta peppers separately.
- This recipe yields 4 to 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 331g | |
| Recipe makes 4 servings | |
| Calories 254 | |
| Calories from Fat 33 | 13% |
| Total Fat 3.75g | 5% |
| Saturated Fat 1.92g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 152mg | 51% |
| Sodium 181mg | 8% |
| Potassium 909mg | 26% |
| Total Carbs 6.42g | 2% |
| Dietary Fiber 1.6g | 5% |
| Sugars 2.86g | 2% |
| Protein 46.81g | 75% |
