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Ингредиенты
- 3 Tbsp. Fresh lemon juice
- 1 Tbsp. Reduced-calorie margarine, melted
- 2 tsp Low-sodium worcestershire sauce
- 6 x Farm-raised, (4-oz) catfish fillets
- 1/2 tsp Garlic pwdr
- 1/2 tsp Creole seasoning
- 1/4 tsp Grnd red pepper Vegetable cooking spray
- 1 c. Minced onion
- 1/2 c. Minced green onions
- 1/2 med -size green pepper, minced
- 1/2 med -size sweet red pepper, minced
- 6 ounce Fresh lump crabmeat, liquid removed
Инструкции
- Combine first 3 ingredients in a small bowl; brush mix on both sides of fillets. Combine garlic pwdr, creole seasoning, and grnd red pepper; sprinkle proportionately over both si fillets. Place fillets in a 13- x 9- x 2-inch dish. Bake, uncovered, at 350 for 25 min. Coat a large nonstick skillet with vegetable spray; place over medium-high heat till warm. Add in minced onion, green onions. pepper, and sweet red pepper; saut6 5 min or possibly till vegetables are tender. Add in crabmeat and cook 30 seconds or possibly till thoroughly heated, stirring constantly. Spoon crabmeat mix proportionately over fillets. Bake an additional 5 min fish flakes easily when tested with a fork.
- Yield: 6 servings (194 calories and 27% serving). Protein 29.7 / Fat
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 72g | |
| Recipe makes 6 servings | |
| Calories 62 | |
| Calories from Fat 20 | 32% |
| Total Fat 2.29g | 3% |
| Saturated Fat 0.44g | 2% |
| Trans Fat 0.35g | |
| Cholesterol 25mg | 8% |
| Sodium 138mg | 6% |
| Potassium 193mg | 6% |
| Total Carbs 4.18g | 1% |
| Dietary Fiber 0.7g | 2% |
| Sugars 1.64g | 1% |
| Protein 6.32g | 10% |
