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Ингредиенты
- 1 lb tomatillos
- 2 cup water
- Nonstick cooking spray
- 1 pcs garlic clove chopped
- 1/4 pcs onion minced
- 1 pcs serrano chile chopped
- 2 tsp oil
- 1 tsp salt
- 2 tsp lime juice
- 4 pcs Chilean sea bass filets, 1" thick (4 ounce ea)
- 1/4 cup low-fat lowfat sour cream
- Minced cilantro for garnish
Инструкции
- Remove husks from tomatillos, then wash under running water. Combine tomatillos and water in saucepan. Bring to boil and simmer till tomatillos are tender, about 10 min. Puree with liquid; set aside.
- Coat skillet with cooking spray. Saute/fry garlic, onion and chile in oil till tender, 1 to 2 min. Stir in tomatillo puree. Bring to simmer and cook till puree thickens slightly, about 5 min. Season with salt and lime juice.
- Put filets into 4 individual baking dishes. Pour tomatillo sauce over fish. Bake at 375 degrees till fish flakes easily when tested with fork, about 30 min.
- Just before serving, spoon lowfat sour cream over fish and sprinkle with cilantro.
- This recipe yields 4 servings.
- NOTES :
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 256g | |
| Recipe makes 4 servings | |
| Calories 87 | |
| Calories from Fat 55 | 63% |
| Total Fat 6.32g | 8% |
| Saturated Fat 1.99g | 8% |
| Trans Fat 0.06g | |
| Cholesterol 7mg | 2% |
| Sodium 599mg | 25% |
| Potassium 338mg | 10% |
| Total Carbs 7.67g | 2% |
| Dietary Fiber 2.3g | 8% |
| Sugars 5.1g | 3% |
| Protein 1.48g | 2% |
