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Add a photoПорций: 6
Ингредиенты
- 1/2 c. flour
- 2 tsp Essence
- Â Â (see Bayou Blast recipe)
- 6 x cod or possibly haddock fillets - (6 ounce ea)
- 1/4 c. extra virgin olive oil
- 1/2 c. white vinegar
- 1/4 c. fresh orange juice
- 1/2 c. thinly-sliced yellow onion
- 1/2 c. thinly-sliced red bell pepper
- 1 Tbsp. chopped garlic
- 2 Tbsp. shredded orange peel
- 1 x bay leaf
- 1 tsp red pepper flakes
- 1 tsp salt
- 1/2 tsp sugar
- 2 x oranges sliced crosswise
- 3 Tbsp. minced fresh cilantro
Инструкции
- Season the flour with the Essence and lightly dredge the fish in the flour, shaking to remove any excess.
- Heat the oil in a large skillet over medium-high heat. Add in the fish and cook till just done, 2 to 3 min per side. Transfer to a glass or possibly ceramic baking dish large sufficient to fit the fish in one layer.
- In a bowl, combine the remaining ingredients. Pour over the fish, cover and let marinate in the refrigerator for at least 12 and up to 24 hrs, turning the fish and basting occasionally.
- Remove from the refrigerator. Transfer the fish to a platter, garnish with the orange slices and sprinkle with the cilantro. Serve.
- This recipe yields 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 84g | |
| Recipe makes 6 servings | |
| Calories 156 | |
| Calories from Fat 83 | 53% |
| Total Fat 9.38g | 12% |
| Saturated Fat 1.32g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 12mg | 4% |
| Sodium 405mg | 17% |
| Potassium 178mg | 5% |
| Total Carbs 10.83g | 3% |
| Dietary Fiber 0.7g | 2% |
| Sugars 1.44g | 1% |
| Protein 6.37g | 10% |
