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Ингредиенты
- 6 x hard mild fish fillets - (6 ounce ea) sea bass,
- Â Â red snapper, catfish, etc.
- 2 Tbsp. butter
- Â Â Salt to taste
- Â Â Freshly-grnd black pepper to taste
- 1 Tbsp. oil
- 4 x garlic cloves minced
- 1/2 c. onions finely minced
- 2 lb tomatoes peeled, minced fine
- 1 x green bell pepper cut into strips
- 1 tsp salt
- 1/2 tsp freshly-grnd black pepper
- 2 x bay leaves
- 1 tsp oregano
- 1/2 c. green olives minced
- 1/4 c. capers
Инструкции
- For the Sauce: Heat oil in large saucepan. Add in garlic and onion, saute/fry for about 3 min. Add in the tomatoes and bring to a boil. Add in the bell pepper and stir for 2 min. Add in salt, pepper, bay leaves and oregano.
- Return to a boil, cover and cook on low heat for about 8 min. Add in olives, capers and cook another 5 min. Correct seasonings, remove from heat. Remove bay leaves and set mix aside.
- Twenty min before serving, preheat the oven to 375 degrees. Rinse the fish, pat dry and season with salt and pepper. Heat butter in skillet and brown fillets slightly on both sides. Transfer to a greased baking dish. Spoon sauce to completely cover fillets. Cover pan with aluminum foil and bake 10 to 15 min.
- This recipe yields 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 254g | |
| Recipe makes 6 servings | |
| Calories 168 | |
| Calories from Fat 85 | 51% |
| Total Fat 9.63g | 12% |
| Saturated Fat 3.19g | 13% |
| Trans Fat 0.06g | |
| Cholesterol 48mg | 16% |
| Sodium 816mg | 34% |
| Potassium 603mg | 17% |
| Total Carbs 8.66g | 2% |
| Dietary Fiber 2.8g | 9% |
| Sugars 4.63g | 3% |
| Protein 13.14g | 21% |
