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Ингредиенты
- 1 c. Minced fennel or possibly celery
- 1 c. Minced tomatoes
- 1/2 c. Water or possibly bottled clam juice
- 1 x Bay leaf
- 1/2 tsp Fennel seeds, crushed in mortar with pestle
- 4 x Orange roughy, turbot or possibly cod fillets (5-to 6 oz)
- 1 Tbsp. Fresh lemon juice
- 1 Tbsp. Extra virgin olive oil
- 3 Tbsp. Sliced fresh basil
- 2 Tbsp. Minced brine-cured black olives, (such as Kalamata)
Инструкции
- Preheat oven to 450F. Combine first 5 ingredients in metal baking pan.
- Season fish with salt and pepper; place atop vegetables. Cover with foil. Bake till fish is just cooked through, about 15 min.
- Using spatula, transfer fish to plate; cover with foil and keep hot.
- Place baking pan with vegetables atop stovetop burner; bring to boil.
- Boil till liquid is reduced by half, about 5 min. Fold in lemon juice, oil and 1 Tbsp. basil.
- Season with salt and pepper.
- Place one fish fillet on each of 4 plates. Top with vegetable mix, dividing equally. Sprinkle with remaining 2 Tbsp. basil and olives.
- Serves 4.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 355g | |
| Calories 184 | |
| Calories from Fat 127 | 69% |
| Total Fat 14.41g | 18% |
| Saturated Fat 2.0g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 47mg | 2% |
| Potassium 653mg | 19% |
| Total Carbs 14.85g | 4% |
| Dietary Fiber 5.2g | 17% |
| Sugars 3.95g | 3% |
| Protein 2.65g | 4% |
