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Ингредиенты
- 1 1/2 lb Butterfish tails cleaned see * Note
- 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 halved lengthwise and seeded
- 2 x Bay leaves
- 1 Tbsp. Chopped garlic
- 2 c. Minced peeled 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 combining 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.
- This recipe yields 4 main-course servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 360g | |
| Recipe makes 4 servings | |
| Calories 251 | |
| Calories from Fat 165 | 66% |
| Total Fat 18.7g | 23% |
| Saturated Fat 1.46g | 6% |
| Trans Fat 0.47g | |
| Cholesterol 0mg | 0% |
| Sodium 629mg | 26% |
| Potassium 485mg | 14% |
| Total Carbs 18.54g | 5% |
| Dietary Fiber 3.3g | 11% |
| Sugars 5.14g | 3% |
| Protein 4.01g | 6% |
