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Ингредиенты
- 4 lrg Hake fillets
- 1/4 c. Nonfat lowfat milk
- 1/2 c. Whole-wheat pastry flour or possibly Unbleached white flour
- 1 tsp Unsalted butter
- 1 tsp Safflower oil
- 3/4 c. Minced mushrooms
- 1/4 c. Slivered almonds
- 1 tsp Minced chives
- 1 tsp Chopped parsley Juice of 1 medium lemon
Инструкции
- 1. Preheat oven to 200 degrees F. Dredge hake in lowfat milk and then in flour. In a large skillet over medium-high heat, heat butter with oil and lightly saute/fry flour-coated fish till browned. Transfer to a platter and keep hot in oven.
- 2. In the same pan, using drippings from sauteing fish, saute/fry mushrooms till soft. Add in a small amount of water, if needed, to prevent sticking.
- Add in almonds, chives, parsley, and lemon juice. Heat through, then pour over hake and serve immediately.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 33g | |
| Recipe makes 4 servings | |
| Calories 42 | |
| Calories from Fat 30 | 71% |
| Total Fat 3.47g | 4% |
| Saturated Fat 0.79g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 3mg | 1% |
| Sodium 7mg | 0% |
| Potassium 85mg | 2% |
| Total Carbs 1.79g | 0% |
| Dietary Fiber 0.5g | 2% |
| Sugars 1.11g | 1% |
| Protein 1.5g | 2% |
