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Ингредиенты
- 4 x Red mullet - (abt 1 lb) scaled, gutted (you can substitute smelts or possibly large sardines)
- 4 Tbsp. Virgin extra virgin olive oil divided
- 1 x Fennel bulb
- 4 x Tangerines
- 1/3 c. Extra-virgin extra virgin olive oil
- 1/2 c. Tiny green olives, anbequinas or possibly nyons Salt to taste Freshly-grnd black pepper to taste
Инструкции
- Preheat grill or possibly broiler.
- Remove gills from fish and brush with oil. Season with salt and pepper and place on grill. Fish should cook about 4 to 5 min per side, so you can do the following steps while they cook.
- Place 12-inch skillet over medium-high heat. Remove fennel fronds and set aside. Cut stalks off fennel and cut fennel in half and then into 1/4-inch batonette pcs. Add in 3 Tbsp. oil to warm pan and toss in fennel. Cook fennel till lightly browned and wilted (about 4 min) and set aside.
- Remove zest from tangerines and then slice off peel. Place zest and segments into mixing bowl and toss in hot cooked fennel, 1/3 c. extra-virgin extra virgin olive oil, olives and fennel fronds. Season with salt and pepper and divide among 4 plates. Place one cooked fish on each plate and serve immediately.
- This recipe yields 4 antipasto servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 284g | |
| Recipe makes 4 servings | |
| Calories 495 | |
| Calories from Fat 345 | 70% |
| Total Fat 38.87g | 49% |
| Saturated Fat 6.05g | 24% |
| Trans Fat 0.0g | |
| Cholesterol 58mg | 19% |
| Sodium 360mg | 15% |
| Potassium 731mg | 21% |
| Total Carbs 13.71g | 4% |
| Dietary Fiber 3.2g | 11% |
| Sugars 8.02g | 5% |
| Protein 24.33g | 39% |
