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Ингредиенты
- 2 Tbsp. extra virgin olive oil
- 1 x onion sliced thinly Salt to taste Freshly-grnd black pepper to taste
- 1 1/2 c. minced peeled seeded tomato (or possibly a 28-ounce can of tomatoes, liquid removed and minced)
- 2 x garlic cloves chopped
- 2 Tbsp. chopped fresh basil leaves (or possibly 1/2 tspn dry basil, crumbled)
- 1 1/2 tsp chopped fresh thyme leaves
- 4 x halibut fillets, 1" thick - (6 ounce ea) (or possibly similar hard-fleshed fish such as cod or possibly haddock)
- 1/2 c. chicken broth combined with
- 2 tsp cornstarch or possibly arrowroot
- 2 tsp tomato paste
- 1/4 c. chopped fresh parsley leaves for serving
Инструкции
- In a skillet heat the oil over moderate heat till it is warm, add in the onion and salt and pepper to taste, and cook the onion, stirring occasionally, for 5 to 7 min, or possibly till it is golden brown. Add in the tomato, garlic, basil, and thyme and cook the mix till thick, stirring occasionally, about 3 to 5 min more.
- Spoon half the tomato mix into an oiled shallow flameproof baking dish just large sufficient to hold the fish in one layer, arrange the fish fillets on top of the tomato mix, and sprinkle them with salt and pepper, to taste. Spoon the remaining tomato mix over the fish and bake it in a preheated 375 degree oven, covered with foil, till the fish just flakes about 15 min.
- With a spatula, carefully transfer the fish to a large plate. Bring the tomato mix in the baking dish to a simmer over moderate heat, add in the broth and cornstarch mix and the tomato paste, and simmer the sauce, stirring, till it is thickened. Let it cold. Carefully transfer the fish and its sauce to a flat freezer container with a tight-fitting lid, arranging the fish in a single layer. Freeze the fish for up to one month.
- To reheat: Defrost the fish, covered, in the refrigerator. Transfer the fish to a baking dish and bake the fish, covered with foil, in a preheated 375 degree oven for 15 to 20 min, or possibly till it is heated through. Correct the seasoning, adding salt and pepper, to taste, and sprinkle the baked halibut with the chopped parsley before serving.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 121g | |
| Recipe makes 4 servings | |
| Calories 92 | |
| Calories from Fat 61 | 66% |
| Total Fat 6.96g | 9% |
| Saturated Fat 0.98g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 74mg | 3% |
| Potassium 237mg | 7% |
| Total Carbs 6.88g | 2% |
| Dietary Fiber 1.5g | 5% |
| Sugars 2.77g | 2% |
| Protein 1.36g | 2% |
