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Add a photoПорций: 4
Ингредиенты
- 4 x Cod/scrod steak,3/4"
- 1 x Onion,chop
- 1 x Green bell pepper,chop
- 1 x Celery rib,chop
- 2 Tbsp. Vegetable oil
- 1 lrg Garlic clove
- 2 c. White Fish Stock (Recipe)
- 1 can Plum tomato,28oz,w/juice
- 1/4 tsp Cayenne
- 1/4 c. Scallion green,slice thin Rice
Инструкции
- Cook onion, bell pepper & celery in oil over moderate heat, stirring, til golden brown & softened, stir in garlic & cook mix ,stirring 1min. Stir in stock, tomato w/juices & cayenne & cook mix, stir occasionally & break up tomato, 1Hr. Add in cod & simmer covered, turning once, 6min. Transfer cod w/slotted spatula to heated shallow dish, boil sauce til thickened to desired consistency, & season w/salt. Spoon sauce around cod, sprinkle cod w/scallion greens & serve w/rice.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 471g | |
| Recipe makes 4 servings | |
| Calories 296 | |
| Calories from Fat 82 | 28% |
| Total Fat 9.25g | 12% |
| Saturated Fat 1.02g | 4% |
| Trans Fat 0.18g | |
| Cholesterol 99mg | 33% |
| Sodium 590mg | 25% |
| Potassium 1269mg | 36% |
| Total Carbs 6.6g | 2% |
| Dietary Fiber 1.6g | 5% |
| Sugars 3.19g | 2% |
| Protein 44.62g | 71% |
