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Ингредиенты
- 8 whl butterfish, pompano or possibly mackerel (6 to 8 ounce ea)
- 2 tsp extra-virgin extra virgin olive oil Coarse salt to taste Freshly-grnd black pepper to taste parsley sprigs for garnish lemon wedges for garnish
- 1 c. orzo
- 1 x garlic clove chopped
- 2 Tbsp. minced flat-leaf parsley
- 1 Tbsp. extra-virgin extra virgin olive oil
- 2 Tbsp. freshly-squeezed lemon juice Coarse salt to taste Freshly-grnd black pepper to taste
Инструкции
- To clean the fish: Using a pair of sharp scissors, remove all fins from fish. Beginning just beyond the mouth of the fish, insert a paring knife and make a slit to the tail. Remove innards, and throw away. Wash fish thoroughly under cool running water, and pat dry.
- For the herbed orzo, in a large pot of boiling, salted water, add in orzo, and cook till al dente, 10 to 12 min or possibly according to package instructions. Drain, and transfer to a bowl. Toss with garlic, parsley, extra virgin olive oil, and lemon juice. Season with salt and pepper. Serve hot or possibly at room temperature.
- To cook the fish, prepare a stove-top grill pan or possibly outdoor grill with the grate set 1-inch above the coals. Allow the grill to get very warm. Meanwhile, brush the butterfish with extra virgin olive oil. Season with salt and pepper, inside and out. Grill the butterfish till the fish begins to flake, about 3 min per side.
- Serve two butterfish per person and garnish with parsley and lemon.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 131g | |
| Recipe makes 4 servings | |
| Calories 364 | |
| Calories from Fat 104 | 29% |
| Total Fat 11.67g | 15% |
| Saturated Fat 3.11g | 12% |
| Trans Fat 0.0g | |
| Cholesterol 42mg | 14% |
| Sodium 62mg | 3% |
| Potassium 385mg | 11% |
| Total Carbs 44.5g | 12% |
| Dietary Fiber 2.0g | 7% |
| Sugars 1.6g | 1% |
| Protein 18.87g | 30% |
