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Ингредиенты
- 1 lrg Fennel bulb - (abt 1 1/2 lbs) trimmed, and sliced lengthwise 1/4" inch thick
- 1 Tbsp. Tomato paste
- 7 Tbsp. Extra virgin olive oil
- 1/4 tsp Crushed fennel seed
- 1/3 c. Water
- 1/4 c. Flour
- 1 1/2 tsp Bayou Blast see * Note Salt to taste Freshly-grnd black pepper to taste
Инструкции
- In a pot boil water and quickly blanch the fennel for 3 min. Remove the fennel from the water and drain on paper towels. In a small pot, combine the tomato paste, 1 Tbsp. extra virgin olive oil, fennel seed, and the water, and whisk to incorporate. Bring to a boil and simmer over medium heat for 3 min.
- In a bowl mix together the flour and the Bayou Blast. In a large saute/fry pan heat remaining 6 Tbsp. of oil. Dredge the fennel in the flour, shaking off the excess and saute/fry till the edges turn golden brown, about 3 min. Season to taste with salt and pepper, and then turn. Continue to cook for 3 to 4 min. Pour the simmering sauce over the fennel and cook for 1 minute. Remove from the heat and serve immediately.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 98g | |
| Recipe makes 4 servings | |
| Calories 256 | |
| Calories from Fat 211 | 82% |
| Total Fat 23.94g | 30% |
| Saturated Fat 3.3g | 13% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 56mg | 2% |
| Potassium 240mg | 7% |
| Total Carbs 10.25g | 3% |
| Dietary Fiber 1.9g | 6% |
| Sugars 0.59g | 0% |
| Protein 1.61g | 3% |
