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Ингредиенты
- 1 1/2 lb Butterfish tails, cleaned Essence
- 1/3 c. Vegetable oil
- 1/3 c. Flour
- 1 c. Minced celery
- 1 c. Minced onions
- 1/2 c. Minced bell peppers
- 2 x Mild green chilies or possibly banana peppers, sliced lengthwise in half and seeded
- 2 x Bay leaves
- 1 Tbsp. Chopped garlic
- 2 c. Minced peeled and seeded tomatoes or possibly 2 c. minced canned tomatoes
- 1 c. Water
- 1 3/4 c. Chicken broth
- 3/4 tsp Salt
- 1/4 tsp Cayenne
- 1/4 c. Minced green onions
- 2 Tbsp. Minced parsley
Инструкции
- Cut the tails into 3-inch pcs. Season with Essence. Set aside in the refrigerator.
- Make a roux by combine the oil and flour in a large cast-iron or possibly enameled cast-iron Dutch oven over medium heat. Stir slowly with a wire whisk or possibly wooden spoon for about 15 to 20 min, or possibly till the roux becomes dark brown, the color of chocolate.
- Add in the celery, onions, bell peppers, and chilies. Cook, stirring often, for 6 to 7 min.
- Add in the bay leaves and garlic and cook for about 2 min.
- Add in the tomatoes, water, and season with Essence. Reduce the heat to medium-low and cook, uncovered, for about 1 hour, or possibly till a thin oil film appears on the surface. Stir occasionally to prevent the mix from sticking.
- Increase the heat to medium, add in the broth, salt, and cayenne and cook for about 15 min.
- Lay the fish in the mix and cook for 10 to 15 min, or possibly till the fish flakes easily with a fork.
- During the last 5 min of cooking time, add in the green onions and parsley. Remove the bay leaves. Serve warm.
- Yield: 4 main-course servings
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1169g | |
| Calories 956 | |
| Calories from Fat 656 | 69% |
| Total Fat 74.24g | 93% |
| Saturated Fat 5.77g | 23% |
| Trans Fat 1.88g | |
| Cholesterol 0mg | 0% |
| Sodium 2502mg | 104% |
| Potassium 1295mg | 37% |
| Total Carbs 63.54g | 17% |
| Dietary Fiber 9.8g | 33% |
| Sugars 13.42g | 9% |
| Protein 13.67g | 22% |
