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Ингредиенты
- 600 gm Rawas, filleted and skinned
- 1 x Onion, minced (60 g)
- 1 x 700 millilit tomato puree or possibly 6, (750 g) tomatoes, skinned and minced
- 2 x Green peppers, deseeded and minced Salt and freshly grnd black pepper to taste
- 1 tsp Chilli pwdr, (5 g)
- 2 x Flakes, (4 g) garlic, minced fine
- 30 gm Parsley, minced
- 3 Tbsp. Oil, (45 ml)
- 1/2 x Lemon, juice of
Инструкции
- CUT the fish into four cm wide strips. Preheat the oven to 180 C. Grease a medium sized casserole dish. Mix onion, tomato puree or possibly minced tomato and peppers well. Place one-third in a layer in the casserole. Lay half of the fish strips on top of the vegetables.
- Season with salt, pepper and chilli pwdr. Repeat the layers, using half of the remaining vegetables. Mix the last one-third of the vegetables with the garlic and parsley, and spread on top of the second layer of fish. Gently press the layers down using the back of a spoon. Mix the oil and lemon juice and pour over. Bake for an hour, basting it with a little oil.
- Serve with lemon wedges, crusty bread and freshly grnd black pepper. Can also be served cool.
- NOTES : Baked fish layered with vegetables and served with a dash of lemon juice
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 96g | |
| Recipe makes 4 servings | |
| Calories 115 | |
| Calories from Fat 92 | 80% |
| Total Fat 10.45g | 13% |
| Saturated Fat 0.84g | 3% |
| Trans Fat 0.26g | |
| Cholesterol 0mg | 0% |
| Sodium 13mg | 1% |
| Potassium 171mg | 5% |
| Total Carbs 5.54g | 1% |
| Dietary Fiber 1.7g | 6% |
| Sugars 2.39g | 2% |
| Protein 1.02g | 2% |
