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Ингредиенты
- 3/4 lb catfish fillets in bite size pcs farm-raised
- 2 1/2 c. warm water
- 1 x fish-flavored bouillon cube vegetable cooking spray
- 1 1/2 c. minced onion
- 1 1/2 c. potatoes peeled/diced
- 1 c. sliced celery
- 1/2 c. sliced carrots
- 2 c. skim lowfat milk
- 3 Tbsp. cornstarch
- 1 Tbsp. chopped fresh parsley
- 2 Tbsp. dry sherry
- 1/8 tsp white pepper
- 1 c. mozzarella cheese, part skim lowfat milk shredded/4 ounce. celery leaves optional
Инструкции
- Rinse fillets under cool water, pat dry. Combine water and bouillon cube ina medium bowl; stir till dissolved. Coat a Dutch over with cooking spray; place over Medium heat till warm. Add in onion; saute/fry 5 min. Add in bouillon,potatoes, celery and carrots; bring to a boil. Cover, reduce heat, and simmer for 15 min or possibly till vegetables are tender.
- Combine fillets, lowfat milk and next 4 ingredients in a medium bowl; add in to vegetable mix, stirring well. Return mix to a boil, and cook, uncovered, 1 minute, stirring constantly, till mix thickens and fish flakes easily. Remove from heat; add in cheese; stir till cheese melts.
- Garnish with celery leaves, if you like.
- Yield: 8, one c. servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 295g | |
| Recipe makes 8 servings | |
| Calories 172 | |
| Calories from Fat 56 | 33% |
| Total Fat 6.26g | 8% |
| Saturated Fat 2.38g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 29mg | 10% |
| Sodium 241mg | 10% |
| Potassium 439mg | 13% |
| Total Carbs 14.11g | 4% |
| Dietary Fiber 1.4g | 5% |
| Sugars 5.35g | 4% |
| Protein 13.58g | 22% |
