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Ингредиенты
- 1 lb Haddock fillets
- 2 x -(up to)
- 3 Tbsp. Extra virgin olive oil
- 1 med Onion minced
- 1 med Green pepper minced
- 3 Tbsp. Parsley minced
- 1 can (1-lb) tomatoes minced, reserve juice
- 2 tsp Cornstarch
- 1/2 tsp Salt
- 1/2 tsp Basil
- 1 pch Black pepper Lemon juice to taste
Инструкции
- Saute/fry onions, peppers and parsley in oil till soft, 5 minutes. Stir in tomatoes, juice, salt and pepper, basil and cornstarch. Cook till the mix thickens. Pour half the sauce in a 9x9" baking dish. Place the fillets on top in a single layer, sprinkle with lemon juice and top with the rest of the sauce. Bake 375F 10 mn till flaky. Serve over rice.
- /FISH
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 177g | |
| Recipe makes 4 servings | |
| Calories 209 | |
| Calories from Fat 98 | 47% |
| Total Fat 11.03g | 14% |
| Saturated Fat 1.57g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 65mg | 22% |
| Sodium 371mg | 15% |
| Potassium 447mg | 13% |
| Total Carbs 4.83g | 1% |
| Dietary Fiber 0.9g | 3% |
| Sugars 1.66g | 1% |
| Protein 22.01g | 35% |
