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Ингредиенты
- 3 Tbsp. mirin (sweet rice wine) or possibly sherry
- 3 Tbsp. reduced-sodium soy sauce
- 2 tsp brown sugar
- 1 tsp chopped or possibly grated ginger
- 1/8 tsp dry red pepper flakes
- 1/2 lrg pineapple cut into 4 wedges, peeled and cored (or possibly 8-ounce can pineapple spears, liquid removed)
- 1 1/3 lb white fish fillets skin and bones removed, cut 4 serving pcs Vegetable cooking spray or possibly vegetable oil
Инструкции
- In a large shallow dish, combine the mirin, soy sauce, brown sugar, ginger and pepper flakes. Dip both sides of the pineapple wedges in the soy mix and set aside.
- Add in the fillet pcs to the remaining soy mix and turn to coat. Let stand 5 to 15 min. Preheat the broiler.
- Put the fish and pineapple on a broiler pan coated with cooking spray or possibly lightly oiled. Broil 4 to 5 inches from the heat source till the fish is just opaque through the thickest part, 6 to 10 min, depending on the thickness of the fish.
- Turn the pineapple spears about halfway through cooking. Fish which is more than 1 inch thick should be turned also. Serve the fish fillets with a pineapple wedge alongside.
- This recipe yields 4 servings.
- Comments: If time is short, choose a peeled and cored pineapple from your produce department. For a more leisurely meal, grill these teriyaki-style fillets outside.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 176g | |
| Recipe makes 4 servings | |
| Calories 230 | |
| Calories from Fat 80 | 35% |
| Total Fat 8.87g | 11% |
| Saturated Fat 1.38g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 91mg | 30% |
| Sodium 754mg | 31% |
| Potassium 512mg | 15% |
| Total Carbs 3.12g | 1% |
| Dietary Fiber 0.1g | 0% |
| Sugars 1.77g | 1% |
| Protein 29.68g | 47% |
