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Ингредиенты
- 4 Tbsp. extra-virgin extra virgin olive oil
- 1 x onion cut into 1/4" dice
- 3 x garlic cloves thinly sliced
- 2 x celery ribs cut into 1/4" dice
- 1 x Idaho potato cut into 1/4" dice
- 1 tsp chili flakes
- 1 c. Gaeta olives
- 2 Tbsp. salted capers rinsed
- 1 lb fresh plum tomatoes peeled, and coarsely minced
- 1/2 c. water
- 1 1/2 lb bluefish fillet skin and bones removed, cut into 4-oz pcs Salt to taste Freshly-grnd black pepper to taste
- 1/4 c. minced Italian parsley
Инструкции
- In a 12- to 14-inch saute/fry pan, heat the oil till almost smoking. Add in the onion, garlic, celery and potato and saute/fry 8 to 10 min, till golden.
- Add in the chili flakes, olives, capers and tomatoes and cook 7 to 8 min, till the tomatoes have fallen apart. Add in the water and bring to a boil.
- Season the fish well with salt and pepper, place it in the pan and cook, covered, for 8 to 10 min. Sprinkle with parsley and serve.
- This recipe yields 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 273g | |
| Recipe makes 6 servings | |
| Calories 266 | |
| Calories from Fat 125 | 47% |
| Total Fat 14.11g | 18% |
| Saturated Fat 2.36g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 67mg | 22% |
| Sodium 175mg | 7% |
| Potassium 775mg | 22% |
| Total Carbs 10.07g | 3% |
| Dietary Fiber 2.1g | 7% |
| Sugars 2.99g | 2% |
| Protein 24.4g | 39% |
