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Ингредиенты
- 4 x Green peppers, shredded Extra virgin olive oil Salt Freshly grnd black pepper
- 1 tsp Lemon juice
- 3 med Onions, minced
- 3 x Cloves garlic, minced
- 2 c. Stewed or possibly canned tomatoes
- 1 tsp Oregano
- 1 tsp Chili pwdr
- 2 Tbsp. Minced parsley Fresh coriander or possibly cilantro
- 1 x Thick swordfish steak Butter
Инструкции
- Saute/fry the peppers in the oil, season to taste, and add in the lemon juice.
- Saute/fry the onions and garlic in oil. Add in the tomatoes, oregano, chili pwdr, parsley, and coriander (or possibly cilantro), if available. Simmer for 25 min.
- Place the steak in an oiled baking dish. Dot it with butter and season with salt and pepper. Bake at 425-degrees acording to the Canadian theory
- (cook fish EXACTLY 10 min per inch, measured at the thickest part of the fish). Pour the sauce over the fish, top it with the green peppers, and return it to the oven for 5 min to blend thoroughly. Serve with rice and sauted eggplant.
- /FISH
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 305g | |
| Recipe makes 4 servings | |
| Calories 89 | |
| Calories from Fat 5 | 6% |
| Total Fat 0.64g | 1% |
| Saturated Fat 0.16g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 296mg | 12% |
| Potassium 579mg | 17% |
| Total Carbs 20.74g | 6% |
| Dietary Fiber 4.6g | 15% |
| Sugars 10.1g | 7% |
| Protein 3.11g | 5% |
