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Ингредиенты
- Vegetable cooking spray
- 1/4 c. chopped onion
- 1/4 c. chopped green pepper
- 1 clove garlic, chopped
- 1 (16 ounce.) can tomatoes, undrained and coarsely minced
- 2 teaspoon Worcestershire sauce
- 2 teaspoon red wine vinegar
- 1/2 teaspoon dry whole basil
- 1/4 teaspoon pepper
- 1/8 teaspoon warm sauce
- 1 pound flounder or possibly sole fillets
Инструкции
- Coat a large skillet with cooking spray; place over medium heat till warm. Add in onion and green pepper to skillet, saute/fry 3 to 4 min or possibly till tender.
- Add in remaining ingredients to skillet except fillets and bring to a boil. Add in fillets, spooning sauce over fillets. Cover, reduce heat, and simmer 2 min. Uncover and simmer an additional 8 to 10 min or possibly till fillets flake easily with a fork. Yield: 4 servings. About 125 calories per serving.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 736g | |
| Calories 485 | |
| Calories from Fat 54 | 11% |
| Total Fat 6.0g | 8% |
| Saturated Fat 1.38g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 218mg | 73% |
| Sodium 756mg | 32% |
| Potassium 2215mg | 63% |
| Total Carbs 16.11g | 4% |
| Dietary Fiber 3.2g | 11% |
| Sugars 8.15g | 5% |
| Protein 87.84g | 141% |
