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Add a photoПорций: 4
Ингредиенты
- 4 x haddock fillets, (approx. 4-6 ounce. each)
- 1/2 tsp freshly grnd black pepper
- 2 Tbsp. fresh lemon juice
- 1 x red onion, thinly sliced
- 1 x clove garlic, chopped
- 3 lrg red ripe tomatoes, peel, seed & chop
- 1 Tbsp. minced fresh parsley
- 1/2 tsp crushed pequin chile
- 2 Tbsp. capers, liquid removed
- 1/2 c. blush wine
- 1/2 c. water
Инструкции
- Preheat oven to 375 degrees.
- Rub the fillets with pepper and lemon juice and place in a shallow glass baking dish.
- Lay the sliced onion over the fish. Sprinkle the garlic, minced tomatoes, parsley, pequin, and capers over the onion. Mix together the wine and water and gently pour around the fish.
- Cover and bake in a 375-degree oven for 15 min. Uncover, baste with the pan juices, and bake for another 5 - 10 min or possibly till the fish is cooked through and flakes easily when tested with a fork. Carefully lift the fish out of the pan juices. Spoon some of the onion, tomato, and juice over the fish before serving
- SERVING SUGGESTIONS: Serve on a bed of mixed greens for a festive look.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 237g | |
| Recipe makes 4 servings | |
| Calories 49 | |
| Calories from Fat 3 | 6% |
| Total Fat 0.36g | 0% |
| Saturated Fat 0.05g | 0% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 141mg | 6% |
| Potassium 399mg | 11% |
| Total Carbs 11.43g | 3% |
| Dietary Fiber 2.4g | 8% |
| Sugars 6.97g | 5% |
| Protein 1.88g | 3% |
