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Add a photoA simple and satisfying meal for fish lovers.
Ингредиенты
- 3-4 cod fillets
- 3 tbs corn flour
- ½ tsp salt
- ½ tsp white pepper
- ¼ cup olive oil
- ¼ cup dry white wine
- 4 medium tomatoes, deseeded, cut into strips
- ¾ cup pitted black olives
- Fresh oregano, chopped
- Fresh parsley, chopped
- Polenta:
- 1 cup water
- ¼ cup white wine
- A pinch of dry oregano
- A pinch of salt
- ½ cup instant corn polenta
Инструкции
- If the fillets are frozen, thaw them.
- Mix corn flour, salt and white pepper.
- Dredge the fillets through the flour mixture, and sauté them in the oil for 3 minutes on each side.
- Sprinkle the fillets with white wine.
- Add tomatoes and olives, cook for about 5 minutes.
- Before serving, season the fillets with oregano and parsley.
- To make polenta, bring the water to the boil, add wine, oregano and the salt. Gradually stir in the instant polenta and cook, stirring constantly, about 5 minutes or until done. Add some boiling water if needed. Cool slightly and serv with the fish.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 463g | |
| Recipe makes 4 servings | |
| Calories 708 | |
| Calories from Fat 500 | 71% |
| Total Fat 55.8g | 70% |
| Saturated Fat 7.79g | 31% |
| Trans Fat 0.0g | |
| Cholesterol 87mg | 29% |
| Sodium 450mg | 19% |
| Potassium 1151mg | 33% |
| Total Carbs 9.49g | 3% |
| Dietary Fiber 1.4g | 5% |
| Sugars 3.18g | 2% |
| Protein 37.55g | 60% |
