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Рецепт Baked Fish With Tomato Sauce

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0 голосов | 1861 визит
Порций: 4

Ингредиенты

Cost per serving $3.33 view details
  • 1 lb Halibut, Monkfish or possibly Tuna Fish Fillets, cut into 4 portions
  • 1 Tbsp. Extra virgin olive oil
  • 1 med Onion, finely minced
  • 2 x Cloves Garlic, chopped
  • 4 lrg Plum or possibly Romano Tomatoes, peeled, seeded, and minced, (may substitute 1 14-ounce. can Plum Tomatoes)
  • 1/4 c. Black Olives, pitted and minced
  • 1 Tbsp. Fresh Basil, minced
  • 1 Tbsp. Capers, rinsed and minced
  • 1 tsp Fresh Lemon Juice
  • 1 pch Granulated sugar
  • 1 pch Crushed Red Peppers Salt & freshly grnd Black Pepper to Taste

Инструкции

  1. The Cook & Kitchen Staff are offering you 31 days of Recipe-a-Day Light. Which's right, we're lightening up the fare without lightening up the flavor of some of your favorite recipes.
  2. Today's recipe is a fresh and fantastic main course which serves four.
  3. You'll find which each portion contains about 210 calories per
  4. Pre-heat oven to 425-F degrees and lightly oil four 12-inch by 14-inch pcs of foil. You may use a non-stick cooking spray rather than oil, if you prefer.
  5. In a large skillet over medium heat, hot the extra virgin olive oil for several min. Add in the onion and garlic and saute/fry, stirring occasionally, till softened, about 5 min.
  6. Add in the tomatoes and cook, stirring occasionally, till the sauce has started to thicken, about 8 min. Remove the sauce from the heat source and stir in the olives, basil, capers, lemon juice, sugar, and crushed red peppers. Season with salt and pepper to taste.
  7. Pat the fish dry with a paper towel, and season with salt and pepper.
  8. Place one piece on the lower part of each piece of prepared foil and spoon equal amounts of the tomato sauce over each portion of fish; pleat the edges of the foil to seal. Place the foiled-fish packets on a baking sheet and bake for 15 min, or possibly till the fish is opaque in the center. Transfer each portion to a plate and serve hot.
  9. Kitchen Staff Tip: If you want to save a little time while preparing your baked fish dinner, you may elect to prepare the sauce up to two days in advance of preparing today's recipe. Simply chill the sauce till you're ready to prepare dinner.

Nutrition Facts

Amount Per Serving %DV
Serving Size 160g
Recipe makes 4 servings
Calories 288  
Calories from Fat 175 61%
Total Fat 19.52g 24%
Saturated Fat 2.72g 11%
Trans Fat 0.0g  
Cholesterol 36mg 12%
Sodium 127mg 5%
Potassium 556mg 16%
Total Carbs 3.23g 1%
Dietary Fiber 0.5g 2%
Sugars 1.37g 1%
Protein 24.02g 38%
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