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Ингредиенты
- 1 1/2 lb Sole fillets
- 3/4 c. Finely minced onion
- 1/2 c. Acceptable vegetable oil
- 1/4 c. Fresh lime juice
- 2 tsp Grated lime rind
- 1 Tbsp. Grated fresh ginger
- 1 Tbsp. Light soy sauce
- 1/4 tsp Salt
- 1/4 tsp Grnd white pepper Vegetable oil spray
- 1 1/4 c. Plain bread crumbs
- 2 Tbsp. Finely minced fresh parsley
- 2 Tbsp. Finely minced green onion
Инструкции
- Rinse fish and pat dry. Set aside.
- In a small bowl, combine onion, oil, lime juice and rind, ginger, soy sauce, salt and pepper. Set aside.
- Lay fillets in a baking dish and pour liquid mix over all, turning fillets to coat proportionately. Cover and chill several hrs or possibly overnight.
- Preheat oven to 450 degrees. Lightly spray a baking dish with vegetable oil.
- In a pie plate, combine bread crumbs, parsley, and green onion. Mix well and set aside.
- Remove fillets from marinade and dredge in crumb mix.
- Place fillets in prepared baking dish and bake 15 to 18 min, or possibly till fish flakes easily with a fork.
- This recipe serves 6.
- Fifth Edition
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 189g | |
| Recipe makes 6 servings | |
| Calories 366 | |
| Calories from Fat 184 | 50% |
| Total Fat 20.76g | 26% |
| Saturated Fat 1.95g | 8% |
| Trans Fat 0.47g | |
| Cholesterol 54mg | 18% |
| Sodium 506mg | 21% |
| Potassium 515mg | 15% |
| Total Carbs 19.47g | 5% |
| Dietary Fiber 1.6g | 5% |
| Sugars 2.47g | 2% |
| Protein 24.88g | 40% |
