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Ингредиенты
- 1/2 c. Bread crumbs
- 1 tsp Minced fresh oregano
- 1 Tbsp. Minced fresh parsley Salt, to taste Freshly-grnd black pepper, to taste
- 1 lb Fresh hake fillets
- 1/2 c. Canned tomatoes
- 2 Tbsp. Extra virgin olive oil Fresh lemon juice, to taste
Инструкции
- Mix the crumbs, oregano, parsley, and salt and pepper together. Dredge the fish in this mix and place in an oiled glass pie plate. Top with the remaining crumb mix. Squish up the tomatoes with your hand and pour over the fish. Top with the extra virgin olive oil. Cover with plastic wrap and poke a hole in the wrap. Microwave at 9 for 5 to 7 min. Top with a bit of fresh lemon juice before serving.
- This recipe serves 4 as a fish course.
- Comments: This dish has a bright Italian flavor. The fish is not overcooked because we prepare it so quickly in the microwave.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 50g | |
| Recipe makes 4 servings | |
| Calories 119 | |
| Calories from Fat 67 | 56% |
| Total Fat 7.53g | 9% |
| Saturated Fat 1.11g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 142mg | 6% |
| Potassium 87mg | 2% |
| Total Carbs 11.08g | 3% |
| Dietary Fiber 1.0g | 3% |
| Sugars 1.56g | 1% |
| Protein 2.06g | 3% |
