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Ингредиенты
- 2 lb porgy fillets (monkfish, sea bass, blackfish, or possibly cod can be substituted)
- 1 Tbsp. margarine or possibly butter
- 1 c. minced onion
- 1 x garlic clove crushed
- 2 can tomatoes - (16 ounce ea) undrained, cut up
- 3 c. water
- 1 tsp basil
- 1 tsp thyme
- 1/4 tsp crushed red pepper
- 1 tsp salt
- 4 c. pumpkin or possibly winter squash in 1" cubes
- 2 x ears corn cut crosswise into 1" pcs
Инструкции
- Cut fish fillets into 1- to 2-inch pcs.
- In a large saucepan heat margarine. Add in onion and garlic and cook till tender. Add in tomatoes, water, basil, thyme, red pepper, salt, pumpkin and corn. Cover and bring to a boil. Simmer for 10 to 15 min or possibly till pumpkin and corn are done.
- Add in fish and continue to cook for 5 - 10 min or possibly till fish turns opaque and begins to flake when tested with a fork.
- This recipe yields 4 to 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 412g | |
| Recipe makes 4 servings | |
| Calories 92 | |
| Calories from Fat 29 | 32% |
| Total Fat 3.28g | 4% |
| Saturated Fat 0.64g | 3% |
| Trans Fat 0.52g | |
| Cholesterol 0mg | 0% |
| Sodium 762mg | 32% |
| Potassium 557mg | 16% |
| Total Carbs 15.94g | 4% |
| Dietary Fiber 2.5g | 8% |
| Sugars 5.43g | 4% |
| Protein 2.55g | 4% |
