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Ингредиенты
- 3 c. minced tomatoes
- 1 med onion minced
- 1 x green pepper minced
- 1/2 c. apple-cider vinegar
- 2 Tbsp. honey
- 1 tsp grnd ginger
- 1 x garlic clove chopped
- 1 tsp mustard seeds
- 1/4 tsp red pepper
- 3 Tbsp. apple-cider vinegar
- 1 tsp Dijon mustard
- 3/4 c. nonfat yogurt
- 3 Tbsp. snipped chives
- 1 lb butterfish fillets
- 2 Tbsp. lemon juice
- 1 x bay leaf
- 1 Tbsp. extra virgin olive oil
- 2 Tbsp. defatted chicken stock
- 2 Tbsp. apple-cider vinegar
- 1 1/2 c. shredded cabbage
- 1 x cucumber thinly sliced
Инструкции
- To make the tomato chutney: In a 2-qt saucepan, combine the tomatoes, onions, peppers, vinegar, honey, ginger, garlic, mustard seeds and red pepper. Bring to a boil, then lower the heat and simmer uncovered for 1 hour, stirring frequently. Allow to cold.
- To make the yogurt sauce: In a small bowl, whisk together the vinegar and mustard. Stir in the yogurt and chives. Refrigeratetill ready to use.
- To make the salad: Rinse the fish in cool water. If necessary, remove any membranes. Place the fish in a large frying pan. Add in the lemon juice, bay leaf and cool water to cover.
- Bring to a boil, reduce the heat to medium, cover the pan and simmer the fish till it flakes when tested with a fork, about 8 to 10 min. Throw away the bay leaf.
- Cold slightly, then remove the fish with a slotted spoon. Separate it into large chunks, place in a large bowl and refrigeratefor 1 hour.
- In a c., whisk together the oil, stock and vinegar. Drizzle half over the butterfish. Toss to combine.
- In a large bowl, combine the cabbage and cucumbers. Toss with the remaining dressing. Divide the mix among serving plates. Top with the fish. Serve with the tomato chutney and the yogurt sauce.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 446g | |
| Recipe makes 4 servings | |
| Calories 319 | |
| Calories from Fat 119 | 37% |
| Total Fat 13.31g | 17% |
| Saturated Fat 4.47g | 18% |
| Trans Fat 0.0g | |
| Cholesterol 75mg | 25% |
| Sodium 166mg | 7% |
| Potassium 1031mg | 29% |
| Total Carbs 24.63g | 7% |
| Dietary Fiber 3.5g | 12% |
| Sugars 18.2g | 12% |
| Protein 24.65g | 39% |
