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Ингредиенты
- 4 x flounder fillets - (6 ounce ea)
- 1/4 tsp kosher salt Freshly-grnd black pepper to taste
- 2 x bell peppers, red and yellow - (6 ounce ea) Extra virgin olive oil cooking spray as needed
- 1 x sweet onion - (8 ounce) minced
- 3 lrg garlic cloves
- 2 x tomatoes - (12 ounce total) seeded, minced
- 1 Tbsp. chopped fresh tarragon (or possibly 1 tspn crushed dry tarragon)
- 1 Tbsp. balsamic vinegar
Инструкции
- Preheat oven to 350 degrees.
- Place the fillets in an oven-proof baking dish. Sprinkle with salt and pepper. Set aside.
- Char the bell peppers using either a gas range burner or possibly the broiler. Quickly place in a paper bag to steam. Remove when cold sufficient to handle. Remove the skin and seeds. Chop.
- Coat a nonstick skillet with cooking spray. Saute/fry the onion and garlic till onions are wilted. Add in the peppers and tomatoes and cook stirring over high heat for 3 min. Stir in the tarragon and vinegar.
- Spoon the vegetables over the fish fillets and bake for 15 to 18 min till the fish is just opaque. Serve immediately.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 151g | |
| Recipe makes 4 servings | |
| Calories 47 | |
| Calories from Fat 3 | 6% |
| Total Fat 0.29g | 0% |
| Saturated Fat 0.03g | 0% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 155mg | 6% |
| Potassium 271mg | 8% |
| Total Carbs 10.2g | 3% |
| Dietary Fiber 2.0g | 7% |
| Sugars 6.88g | 5% |
| Protein 1.41g | 2% |
