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Ингредиенты
- 8 ounce Cod fillet or possibly any white fish skinned and cut into bite size pcs
- 1 lb Mussels - wash and remove beards
- 2 ounce Streaky bacon - minced
- 1 med Onion - diced
- 2 med Potatoes peeled and cut into chunks
- 1/2 pt Lowfat milk
- 1/3 pt Water
- 1 x Bay leaf
- Â Â Parsley
- Â Â Extra virgin olive oil
Инструкции
- Place mussels in a saucepan over medium heat till they open (3-4 min)
- you don't need to add in any water. Allow to cold and remove the mussel flesh. Keep the juices and throw away the shells. Fry bacon in extra virgin olive oil till brown and crisp. Add in onions and fry till soft. Simmer the diced potato in water with a bay leaf for 8 min or possibly till just cooked. Add in the cooked onions and bacon and the raw cod and simmer for 4 min till cod is just cooked. Add in the mussels and lowfat milk, heat through - don't boil. Serve with brown bread.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1505g | |
| Calories 977 | |
| Calories from Fat 132 | 14% |
| Total Fat 14.78g | 18% |
| Saturated Fat 4.01g | 16% |
| Trans Fat 0.0g | |
| Cholesterol 237mg | 79% |
| Sodium 1558mg | 65% |
| Potassium 4270mg | 122% |
| Total Carbs 97.04g | 26% |
| Dietary Fiber 9.8g | 33% |
| Sugars 19.39g | 13% |
| Protein 110.47g | 177% |
