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Ингредиенты
- 400 gm Coley fillets, (13oz)
- 25 gm Butter, (1oz)
- 15 gm Butter, (1/2oz)
- 1 sm Onion, finely minced
- 2 sm Yellow peppers, deseeded and finely minced
- 1 x Clove garlic, finely minced
- 2 tsp Fresh thyme, finely minced
- 150 ml Dry white wine, (1/4 pint)
- 150 ml Water, (1/4 pint)
- 1 x Vegetable stock cube, crumbled
- 1 tsp Caster sugar
- 2 Tbsp. Lemon juice
- 1 tsp Lemon zest Freshly grnd black pepper
Инструкции
- To cook the fish, heat the butter in a frying pan add in the fish and cook gently for approximately 7-8 min on each side if frzn and 4-5 min if defrosted.
- For the sauce, heat the butter in a saucepan and add in the onion and pepper, cook gently for 5 min then add in the garlic.
- Add in the fresh thyme, white wine, water, stock cube, sugar, lemon juice and zest, bring to the boil, reduce the heat and simmer for 15 min till the peppers are soft.
- Place the mix in a blender or possibly liquidiser and process till smooth, pass through a sieve and season to taste with black pepper. Reheat before serving with the fish.
- NOTES : The combination of lemon and pepper blends well with the distinct flavour of the fish.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 170g | |
| Recipe makes 4 servings | |
| Calories 116 | |
| Calories from Fat 72 | 62% |
| Total Fat 8.14g | 10% |
| Saturated Fat 5.15g | 21% |
| Trans Fat 0.0g | |
| Cholesterol 22mg | 7% |
| Sodium 297mg | 12% |
| Potassium 81mg | 2% |
| Total Carbs 4.4g | 1% |
| Dietary Fiber 0.4g | 1% |
| Sugars 1.68g | 1% |
| Protein 0.4g | 1% |
