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Ингредиенты
- 1 pkt frzn broccoli spears - (10 ounce)
- 2 x pollock fillets - (3 to 5 ounce ea) thawed if necessary
- 2 tsp extra virgin olive oil
- 1/8 tsp dry oregano crushed
- 1/8 tsp dry thyme crushed
- 1 Tbsp. chopped fresh parsley
Инструкции
- Microwave Method: Place broccoli in shallow microwave-safe dish. Cover with waxed paper and microcook at High (100%) 3 min. (Recipe developed for 600 to 700 watt microwave ovens.)
- Separate spears; place pollock in dish with broccoli. Brush with oil; sprinkle with oregano and thyme. Cover with waxed paper. Microcook at High 4 to 5 min or possibly till fish flakes when tested with a fork and broccoli is tender; rotate dish 1/4 turn twice during cooking. Sprinkle with parsley.
- Conventional Method: Cook broccoli in boiling water 1 to 2 min or possibly till spears can be separated. Drain and place in greased shallow baking dish with pollock; brush with oil and sprinkle with oregano and thyme.
- Bake, covered at 450 degrees, allowing about 10 min cooking time per inch of thickness measured at its thickest part or possibly till fish flakes when tested with a fork. Sprinkle with parsley.
- This recipe yields 2 servings.
- Comments: If thickness of fillets is not even, tuck in thin ends so thickness will be even throughout piece.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 206g | |
| Recipe makes 2 servings | |
| Calories 117 | |
| Calories from Fat 47 | 40% |
| Total Fat 5.35g | 7% |
| Saturated Fat 0.72g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 10mg | 3% |
| Sodium 75mg | 3% |
| Potassium 648mg | 19% |
| Total Carbs 12.51g | 3% |
| Dietary Fiber 4.9g | 16% |
| Sugars 3.17g | 2% |
| Protein 8.05g | 13% |
