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Ингредиенты
- 4 whl catfish, 2/3 to 3/4 lb. each Salt and pepper to taste
- 1/4 c. Parsley, minced coarse
- 2 lrg Tomatoes -or possibly-
- 1 can (16-ounce) tomatoes, crushed
- 2 bn green onions, cut in 1-inch pcs including tops
- 3 x Cloves garlic, chopped
- 2 Tbsp. Oregano
- 1/2 tsp Flaked red pepper
Инструкции
- Preheat oven to 400 degrees. Wash catfish, don't dry. Make 2 slashes on each side, about 1 inch apart, on the thickest part of the fish. Brush generously with oil and season with salt and pepper. Set fish aside.
- In mixing bowl, combine crushed tomatoes, onions, parsley, red pepper, garlic, oregano and 2 Tbsp. oil; mix. Season to taste. In 12x9x2-inch baking pan, cover bottom with 1/2 c. tomato and onion mix. Arrange fish in pan; then pour remainder of sauce over fish. Bake in preheated oven 25-30 min or possibly till fish flakes easily with a fork. Serve fish with pasta or possibly rice.
- Makes 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 214g | |
| Recipe makes 4 servings | |
| Calories 239 | |
| Calories from Fat 111 | 46% |
| Total Fat 12.35g | 15% |
| Saturated Fat 2.88g | 12% |
| Trans Fat 0.0g | |
| Cholesterol 75mg | 25% |
| Sodium 95mg | 4% |
| Potassium 661mg | 19% |
| Total Carbs 5.38g | 1% |
| Dietary Fiber 2.1g | 7% |
| Sugars 1.24g | 1% |
| Protein 26.0g | 42% |
