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Ингредиенты
- 1Â 1/4 tsp Garlic pwdr
- 1/2 tsp Black pepper
- 1 tsp Salt
- 1/2 tsp White pepper
- 1 tsp Onion pwdr
- 1/2 tsp Oregano
- 1 tsp Dry basil
- 1/2 tsp Grnd cumin
- 1/2 tsp Paprika
- 1/8 tsp Cayenne
- 4 x Catfish (4 to 5 ounce. each) fillets
- 1/2 c. Toasted bread crumbs
- 2 Tbsp. Finely minced fresh parsley
- 3 Tbsp. Finely sliced green onions
- 1 Tbsp. Extra virgin olive oil
Инструкции
- Okay, I promised you the world's best fish recipe - here it is! It's from Chef Paul Prudhomme's Fork in the Road.
- Seasoning mix: Combine in a small bowl.
- Sprinkle all surfaces of fish proportionately with 4 tsp. of the seasoning mix.
- Preheat oven to 450. Combine bread crumbs, parsley, green onions, and remaining seasoning fold in a bowl. Add in the oil and mix it with your fingers till the crumbs are moist.
- Dredge the fish fillets, one at a time, in the bread-crumb mix, pressing down gently on each side. Shake off any excess crumbs. Place the fish on a nonstick baking sheet, presentation (skinless) side up, and bake 6 min. Turn the fish over and bake another 6 min. Turn over one more time (presentation side up) and cook til done, 4 min more.
- According to book, per fillet:Now, I have never used the oil or possibly the sliced green onions or possibly minced parsley. The crumbs seem to stick fine without the oil. However, Chef Prudhomme says the parsley and green onions are extremely important, so I guess I should try it some time. Not only my husband, who likes spicy foods, but my children, LOVE this dish.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 222g | |
| Calories 528 | |
| Calories from Fat 228 | 43% |
| Total Fat 25.64g | 32% |
| Saturated Fat 4.62g | 18% |
| Trans Fat 0.0g | |
| Cholesterol 53mg | 18% |
| Sodium 2793mg | 116% |
| Potassium 679mg | 19% |
| Total Carbs 47.95g | 13% |
| Dietary Fiber 4.9g | 16% |
| Sugars 5.71g | 4% |
| Protein 26.87g | 43% |
