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Add a photoПорций: 4
Ингредиенты
- 575 ml Water, (1 pint)
- 1 lrg Onion
- 1 med Green pepper, de-seeded and minced
- 1 lrg Can minced tomatoes or possibly 1.4kg, (3lb) fresh, peeled tomatoes
- 50 gm Tomato puree, (2oz)
- 1 tsp Basil
- 1 pch Salt
- 1 tsp Pepper
- 450 gm Hard, white fish (1lb)
- 4 tsp Corn flour
- 425 ml Dry white wine, (3/4 pint)
- 110 gm Shrimps, save half for decoration (4oz) Fresh parsley to garnish
- 50 gm Plain flour, (2oz)
- 50 gm Cornmeal, (2oz) Water to bind
Инструкции
- Bring the water to the boil. Prepare your "spinners" by mixing together the cornmeal, flour, salt and water to make a dough. Roll into strips using your hands and drop into the boiling water. Simmer for 10 min.
- Chop the onions and pepper and mash the tomatoes into a pulp. Add in to the water together with the tomato puree, seasoning and herbs. Simmer for 10 min, covered with a tied lid.
- Chop your fish and dissolve the corn flour in a small ampount of water. Add in the fish, corn flour and wine to the pan and simmer gently for another 10 min, stirring occasionally. Add in the shrimps and simmer for another 3-5 min. Pour into a tureen and garnish with the remaining shrimps and parsley.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 536g | |
| Recipe makes 4 servings | |
| Calories 401 | |
| Calories from Fat 69 | 17% |
| Total Fat 7.69g | 10% |
| Saturated Fat 1.22g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 109mg | 36% |
| Sodium 269mg | 11% |
| Potassium 795mg | 23% |
| Total Carbs 32.03g | 9% |
| Dietary Fiber 2.7g | 9% |
| Sugars 4.83g | 3% |
| Protein 30.77g | 49% |
