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Ингредиенты
- 8 sm Head bok choi
- 4 Tbsp. Soy sauce Sesame oil
- 30 gm Salted black beans, (1oz)
- 1/2 tsp Caster sugar
- 1 sm Red chilli, deseeded and finely minced
- 1/2 bn Spring onions, finely sliced
- 1 bn Coriander, minced
- 1 x Golf ball sized knob of ginger, peeled and Finely minced
- 2 x Garlic cloves
- 150 ml Vegetable oil, plus little extra for frying (5fl ounce)
- 1/2 x Lemon, Zest of
- 4 x 200 g, (70z) fillets of plaice
- 1 x Lemon, quartered
Инструкции
- Pre heat the oven to 180 C/350 F/gas mark 4. Blanch the bok choi in boiling salted water for 2 min, or possibly till cooked through, drain, refresh under cool water and pat dry. Place in a shallow, ovenproof dish and drizzle over the soy sauce and 1 tbsp of sesame oil.
- Roughly mash the black beans with the caster sugar in a bowl. Fold in the chilli, spring onions and coriander with half the ginger and garlic. Stir in the vegetable oil, lemon zest and 4 tbsp of sesame oil.
- Arrange the bok choi into 4 moulds. Fold the fish fillets into neat bundles and place on top of the bok choi. Spoon the dressing over each bundle, cover the dish with foil and bake for 20 min, or possibly till the fish is opaque right through to the centre.
- Heat a little vegetable oil in a frying pan and when warm, saute/fry the remaining garlic and ginger till crsipy and golden brown. Spoon it over the fish and serve with lemon quarters.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 119g | |
| Recipe makes 4 servings | |
| Calories 406 | |
| Calories from Fat 337 | 83% |
| Total Fat 38.28g | 48% |
| Saturated Fat 2.81g | 11% |
| Trans Fat 0.89g | |
| Cholesterol 0mg | 0% |
| Sodium 26mg | 1% |
| Potassium 509mg | 15% |
| Total Carbs 19.38g | 5% |
| Dietary Fiber 10.6g | 35% |
| Sugars 1.45g | 1% |
| Protein 5.06g | 8% |
