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Ингредиенты
- 2 Tbsp. Pine nuts
- 1 lb Flounder (or possibly other small fillets)
- 2 Tbsp. Cornmeal
- 2 tsp Sweet butter
- 1 x Shallot chopped
- 1 x Sweet red or possibly yellow pepper cut julienne strips
- 1 tsp Balsamic vinegar
- 1/4 c. Chicken stock
Инструкции
- Toast pine nuts by placing them in a nonstick skillet and stirring frequently over medium-high heat till toasted, about 2 min. (Be careful not to let them burn.) Remove from heat and set aside.
- Sprinkle fish with cornmeal.
- In a large nonstick skillet, heat butter over medium heat. Add in fish and saute/fry till cooked through, about 2 min on each side.
- Remove fish from the pan and place on individual serving plates.
- Add in shallots and pepper strips to the warm pan and saute/fry till fragrant and slightly wilted, about 2 min. Then add in vinegar and stock, increase the heat to high, and boil till liquid is reduced by half. Pour over fish, top with pine nuts, and serve warm.
- This recipe serves 4.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 140g | |
| Recipe makes 4 servings | |
| Calories 163 | |
| Calories from Fat 49 | 30% |
| Total Fat 5.59g | 7% |
| Saturated Fat 1.71g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 60mg | 20% |
| Sodium 130mg | 5% |
| Potassium 450mg | 13% |
| Total Carbs 4.64g | 1% |
| Dietary Fiber 0.4g | 1% |
| Sugars 0.4g | 0% |
| Protein 22.34g | 36% |
