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Add a photoПорций: 2
Ингредиенты
- 1 (16 ounce.) pkg. frzn cod, flounder, or possibly haddock fillets
- 2 tbsp. vegetable oil
- 1 med. green pepper, seeded and cut into thin strips
- 1 sm. onion, sliced
- 1 clove garlic, chopped
- 1 (16 ounce.) can tomatoes
- 1 (8 ounce.) bottle clam juice
- 1/4 teaspoon basil
- 1/4 teaspoon salt
- 1/8 teaspoon white pepper
- 1 (10 ounce.) can chopped clams, undrained
Инструкции
- Partially thaw frzn fish. Cut into chunks and set aside.
- Combine oil, green pepper, onion, and garlic in 3-qt microproof bowl. Cook on HI 3 min, stirring once. Add in fish, tomatoes, clam juice, basil, salt and pepper. Cook on HI 8-10 min. Add in clams and liquid; stir. Cook on HI 2-3 min, or possibly till heated through and fish flakes easily with a fork. Yield: 5-6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 642g | |
| Recipe makes 2 servings | |
| Calories 390 | |
| Calories from Fat 138 | 35% |
| Total Fat 15.56g | 19% |
| Saturated Fat 1.37g | 5% |
| Trans Fat 0.35g | |
| Cholesterol 102mg | 34% |
| Sodium 1157mg | 48% |
| Potassium 1539mg | 44% |
| Total Carbs 18.75g | 5% |
| Dietary Fiber 2.7g | 9% |
| Sugars 7.53g | 5% |
| Protein 43.06g | 69% |
