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Ингредиенты
- 25 gm Polenta, (1oz)
- 55 gm Blanched almonds, finely minced (2oz) Grated zest of 1 orange
- 25 gm Parmesan cheese, finely grated (1oz)
- 30 ml Fresh oregano, finely minced (2tbsp)
- 15 ml Fresh thyme leaves, (1tbsp) Salt & freshly grnd black pepper
- 4 x Long, thin pcs Hoki fillet, each weighing approximately 175g (6oz)
- 30 ml Extra virgin olive oil, (2tbsp)
Инструкции
- Mix together polenta, almonds, orange zest, Parmesan, herbs and seasoning.
- Place fish on a greased baking try and brush with a little oil.
- Sprinkle polenta mix over fish, pressing down lightly to proportionately cover the top of fish. Drizzle remaining oil over the top.
- Bake in a preheated oven 200 C, 400 F, gas mark 6 for 10-15 min till fish is cooked.
- Lightly brown under a preheated medium grill and serve garnished with oregano and orange wedges.
- NOTES : Hoki is a very good alternative for cod and haddock. The flaky white fillets are ideal for baking, grilling, frying or possibly poaching.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 35g | |
| Recipe makes 4 servings | |
| Calories 195 | |
| Calories from Fat 137 | 70% |
| Total Fat 15.87g | 20% |
| Saturated Fat 2.62g | 10% |
| Trans Fat 0.0g | |
| Cholesterol 6mg | 2% |
| Sodium 100mg | 4% |
| Potassium 140mg | 4% |
| Total Carbs 9.02g | 2% |
| Dietary Fiber 2.4g | 8% |
| Sugars 0.9g | 1% |
| Protein 6.06g | 10% |
