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Ингредиенты
- 1/4 c. Extra virgin olive oil
- 2 x Garlic cloves, chopped Warm pepper flakes
- 1 tsp Black pepper, fresh grnd
- 1 Tbsp. Cool water
- 2 stalk fennel or possibly celery, chopped
- 1/2 c. Dry or possibly red wine
- 2 Tbsp. Italian parsley, chopped
- 4 Tbsp. Capers, liquid removed
- 2 lrg Onions, chopped
- 3 whl cloves
- 2 tsp Salt
- 1 Tbsp. Flour
- 3 c. Peeled, minced tomatoes
- 1 c. Green olives, sliced, pitted
- 3 lb Fish Pasta or possibly Rice
Инструкции
- Preheat oven to 350 degrees.
- Rinse fish and pat dry on paper towels. Arrange one layer in greased baking dish. Heat oil in a skillet, add in onion and garlic and cook for 1 minute, stirring to prevent browning. Add in tomatoes, fennel or possibly celery, wine, cloves, warm pepper, salt and pepper to onions and garlic in skillet. Cover and simmer on low heat for about 20 min. Mix flour and water to a smooth paste. Pour flour paste into sauce, stirring constantly for smooth mix.
- Continue cooking and stirring for 5 min. Fold in parsley, olives and capers. Pour over fish and bake uncovered for 30 min, basting occasionally till fish flakes easily with fork. Serve over pasta or possibly rice.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 460g | |
| Recipe makes 6 servings | |
| Calories 1013 | |
| Calories from Fat 126 | 12% |
| Total Fat 14.32g | 18% |
| Saturated Fat 2.17g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1339mg | 56% |
| Potassium 770mg | 22% |
| Total Carbs 195.68g | 52% |
| Dietary Fiber 7.5g | 25% |
| Sugars 4.29g | 3% |
| Protein 18.61g | 30% |
