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Ингредиенты
- 2 x 6 ounce. fresh fillets (cut in half) (Haddock, salmon, tilapia, or possibly catfish)
- 2 tsp extra virgin olive oil
- 1 x lime (or possibly 2 Tbsp. bottled lime juice)
- 1/2 x green pepper
- 3 x green onions
- 1 Tbsp. minced fresh cilantro
- 1 tsp grnd coriander salt pepper
- 1 dsh of tabasco
- 1 c. instant white rice
Инструкции
- Preheat oven to 450.
- Make two large squares (15" x 12") of tin foil, and brush them with a little extra virgin olive oil. Rinse fillets and put them on the foil.
- Chop green onion and green pepper into small pcs.
- Top each fish fillet with ingredients in this order:
- half of the green peppers1 teaspoon extra virgin olive oil on eachgreen onions1/2 Tbsp cilantro, or possibly 1/2 tsp coriander1 Tbsp lime juice or possibly 1/2 lime's worth of juice dash of salt pepper and tabasco
- Fold each foil square around the fish to create a packet. Place on lined cookie sheet (in case juices leak from packet) and bake at 450 for 25 min. While baking prepare two servings of instant white rice. Serve fish over rice and transfer all juices onto the plate.
- Very juicy, tender and delicious - the only fat is the 4.5 g per serving for the 1 Tbsp of extra virgin olive oil for each fish, and minimal from the fish itself.
- U.P.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 171g | |
| Recipe makes 2 servings | |
| Calories 398 | |
| Calories from Fat 46 | 12% |
| Total Fat 5.25g | 7% |
| Saturated Fat 0.81g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 10mg | 0% |
| Potassium 240mg | 7% |
| Total Carbs 79.65g | 21% |
| Dietary Fiber 3.0g | 10% |
| Sugars 1.68g | 1% |
| Protein 7.41g | 12% |
