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Add a photoПорций: 6
Ингредиенты
- 1 med onion, minced
- 2 Tbsp. Shortening
- 2 c. Cooked whole tomatoes
- 1 x Bay leaf
- 2 lb Fish filet
- 1/4 c. Bell pepper, minced
- 2 Tbsp. Flour
- 1 tsp Salt
- 1/8 tsp Pepper 1 pk Frzn kernel corn Or possibly)))
- 1 1/2 c. Cooked corn
Инструкции
- Saute/fry onion and green pepper in shortening till tender. Add in flour and blend. Then add in tomatoes, aslt, pepper, and bay leaf; brting to a boil.
- Cover and simmer 10 mi. Add in corn and cook over low heat 10 minutes. longer, stirring occasionally. Remove bay leaf. Arrange fish in greased shallow baking dish. Cover with vegetable mix and abke at 400 F. for 30 minutes or possibly till done.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 240g | |
| Recipe makes 6 servings | |
| Calories 227 | |
| Calories from Fat 74 | 33% |
| Total Fat 8.27g | 10% |
| Saturated Fat 1.79g | 7% |
| Trans Fat 1.43g | |
| Cholesterol 97mg | 32% |
| Sodium 520mg | 22% |
| Potassium 697mg | 20% |
| Total Carbs 8.7g | 2% |
| Dietary Fiber 1.5g | 5% |
| Sugars 2.46g | 2% |
| Protein 28.62g | 46% |
