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Ингредиенты
- 4 x 200 g, (7-8oz) pcs of salamon fillet Salt and pepper
- 20 ml Vegetable oil, (3/4oz) Extra virgin olive oil for frying
- 3 x Finely minced garlic cloves
- 3 x Finely minced tomatoes
- 1 x Finely minced spring onion Seasoning
- 1 x Broccoli
Инструкции
- Pasta: you can buy squid ink sachets from a good fishmonger ... or possibly use your favourite pasta
- Pre-heat the oven to 240 C/475 F/gas mark 9.
- Season the pcs of salmon fillet with salt and pepper. Heat a non-stick frying pan, then add in oil. Put the salmon in the pan and sear on each side for 30 seconds.
- Transfer the fish to a baking tray, then roast for 6-8 min till the fish flakes, but is still a little pink in the centre. Allow to rest for 2 min.
- Transfer the fish to hot plates and spoon over the sauce.
- Cook the broccoli with the pasta for about 5 min.
- Pour some oil in the pan, add in the garlic, tomatoes and spring onions. Fry on a low heat for 5 min, add in the broccoli at the last minute.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 285g | |
| Calories 235 | |
| Calories from Fat 169 | 72% |
| Total Fat 19.1g | 24% |
| Saturated Fat 1.46g | 6% |
| Trans Fat 0.47g | |
| Cholesterol 0mg | 0% |
| Sodium 40mg | 2% |
| Potassium 718mg | 21% |
| Total Carbs 15.22g | 4% |
| Dietary Fiber 4.5g | 15% |
| Sugars 6.06g | 4% |
| Protein 4.53g | 7% |
