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Ингредиенты
- 1 x fish fillets (to 1 1/4 lbs) (ie,mahi-mahi)
- 1 tsp oil
- 2 x onions thinly sliced
- 2 x zucchini thinly sliced
- 2 x yellow squash thinly sliced
- 1/3 c. lemon juice
- 1/2 tsp salt or possibly to taste
- 1/4 tsp black pepper
- 3 Tbsp. fresh herbs
Инструкции
- Serves 4
- Here's a very easy fish recipe. No fishy taste. Since the fish bakes in liquid, not much danger of overcooking and drying it out. Very low fat and a great way to get your vegetables. I found it even better the second day because the vegetables absorb more of the herb flavor. This recipe is from my MicroCookbook library. I think it originally came from
- Preheat oven to 400 degrees F.
- Spread oil in the bottom of a 9x12" baking. Spread 1/2 of onions, zucchini and squash in baking pan. Place fish on vegetables. Spread on remaining vegetables. Sprinkle lemon juice over vegetables. Season with salt and pepper. Cover with aluminum foil.
- Bake for 45 min. Remove from oven and sprinkle with fresh herbs and serve.
- I used chives, tarragon, thyme and a few sage leaves. You could also use parsley or possibly dill. I would steer clear of too much sage or possibly rosemary since they can be overpowering. And, I wouldn't replace them with dry. The more subtle flavor of the fresh herbs is what makes the dish.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 282g | |
| Recipe makes 4 servings | |
| Calories 155 | |
| Calories from Fat 92 | 59% |
| Total Fat 10.5g | 13% |
| Saturated Fat 5.72g | 23% |
| Trans Fat 0.03g | |
| Cholesterol 32mg | 11% |
| Sodium 377mg | 16% |
| Potassium 638mg | 18% |
| Total Carbs 12.71g | 3% |
| Dietary Fiber 3.0g | 10% |
| Sugars 6.25g | 4% |
| Protein 5.55g | 9% |
