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Ингредиенты
- 1/2 c. sliced carrots
- 1/2 c. pineapple chunks (canned in its own juice)
- 1/4 c. diced red & green bell peppers
- 2 teaspoon each firmly packed brown sugar & teriyaki sauce
- 1 teaspoon each cornstarch & red wine vinegar
- 1/2 teaspoon salt
- 3 T all-purpose flour
- 1/4 teaspoon double acting baking pwdr
- 1/8 teaspoon salt
- 3 T water
- 10 ounce scrod fillets, cut into 1" pcs
- 1 T + 1 teaspoon vegetable oil
Инструкции
- To Prepare Medley: In a 1 qt saucepan, cook carrots till tender. Stir in pineapple chunks, red and green peppers and cook till mix is heated. In small bowl, put together reserved pineapple juice with remaining medley ingredients, stirring to dissolve cornstarch; pour over carrot mix and cook, stirring constantly till mix thickens and is thoroughly heated, set aside.To Prepare Fish: In a small bowl, using fork, put together dry ingredients and add in water. Stir till batter is smooth. Add in fish pcs to batter till all fish is coated. In non-stick frying pan, heat oil over medium high heat and cook fish till golden on both sides, 2 to 4 min and carefully turn pcs over and cook till brown on other side. Remove fish to a platter and top with warm medley sauce.
- Makes 2 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 223g | |
| Recipe makes 2 servings | |
| Calories 295 | |
| Calories from Fat 116 | 39% |
| Total Fat 12.94g | 16% |
| Saturated Fat 1.64g | 7% |
| Trans Fat 0.12g | |
| Cholesterol 85mg | 28% |
| Sodium 1208mg | 50% |
| Potassium 588mg | 17% |
| Total Carbs 15.14g | 4% |
| Dietary Fiber 1.2g | 4% |
| Sugars 8.74g | 6% |
| Protein 28.21g | 45% |
