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Ингредиенты
- 6 lrg Boneless butterfish fillets
- 1 tsp Dry chilli flakes
- 110 gm Light brown sugar
- 2 tsp Light soy sauce
- 4 tsp Lemon juice
- 1/4 tsp Finely grnd allspice
- 100 gm Each of mange tout, green beans, broad beans and sugar snaps
Инструкции
- For the sweet chilli glaze, put all the ingredients in a small pan and bring to the boil. Cook till the mix starts to thicken and remove from the heat.
- Place the fillets, skin side up, on an oiled piece of foil under a warm grill for 2 min on one side. Turn over and grill for a further minute then brush with the glaze and return till the glaze just begins to 'burn'. Cooking times will vary with the thickness of your fillet, try and keep the fish rare in the middle. Remove from the tray and sit on the beans.
- For the bean salad, lightly blanch the beans in separate batches till just cooked, but still with a crunch. Refresh under cool water and dress with a little lemon juice, sea salt and extra virgin extra virgin olive oil.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 632g | |
| Calories 1014 | |
| Calories from Fat 156 | 15% |
| Total Fat 17.44g | 22% |
| Saturated Fat 6.83g | 27% |
| Trans Fat 0.0g | |
| Cholesterol 126mg | 42% |
| Sodium 843mg | 35% |
| Potassium 1867mg | 53% |
| Total Carbs 166.58g | 44% |
| Dietary Fiber 21.7g | 72% |
| Sugars 111.21g | 74% |
| Protein 51.12g | 82% |
