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Ингредиенты
- 1 1/2 pound fish steaks for skinless chicken breasts (If fish, suggest swordfish, monkfish halibut, etc.)
- 2 tbsp. ketchup
- 1 tbsp. fresh lemon juice or possibly equivalent of concentrate
- 1 clove garlic, chopped
- 1 teaspoon oregano
- 1/2 teaspoon salt
- 1 tbsp. extra virgin olive oil
- 1/4 c. orange juice
- 1/4 c. dry vermouth
- 1/4 c. minced parsley
Инструкции
- Place meat (fish or possibly chicken breasts) in shallow casserole. Combine ketchup, lemon juice, garlic, oregano, salt, extra virgin olive oil, orange juice, vermouth and parsley; pour over meat. Marinate several hrs or possibly overnight in refrigerator.
- Preheat broiler and grease broiler pan with oil. Broil fish for 5-15 min or possibly till it flakes easily. For chicken, broil 25-30 min or possibly till done. Heat marinade and spoon over fish. Serves 4. The chicken breast option is great on the grill.
- May want to double marinade amounts and use extra as a sauce over potatoes or possibly rice. Basic recipe from "Eater's Choice, A Food Lover's Guide to Lower Cholesterol".
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 205g | |
| Recipe makes 4 servings | |
| Calories 366 | |
| Calories from Fat 210 | 57% |
| Total Fat 23.44g | 29% |
| Saturated Fat 3.67g | 15% |
| Trans Fat 0.0g | |
| Cholesterol 104mg | 35% |
| Sodium 458mg | 19% |
| Potassium 720mg | 21% |
| Total Carbs 4.43g | 1% |
| Dietary Fiber 0.3g | 1% |
| Sugars 3.15g | 2% |
| Protein 34.87g | 56% |
