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Ингредиенты
- 1Â 1/2 x onions minced
- 1 x celery rib roughly minced
- 1 x carrot peeled, and
- Â Â roughly minced
- Â Â Salt to taste
- 1 lb red fish cleaned, scaled
- 1 lb fettucine pasta
- 4 Tbsp. extra virgin olive oil
- 1 x garlic clove
- 1/3 c. dry white wine
- 1/4 c. diced zucchini cooked in
- Â Â water till tender
- 1/2 c. button mushrooms
- 1/2 c. fava beans cooked in
- Â Â water till tender
- 1 lb asparagus bottoms snapped
- Â Â off and blanched
- 1/4 c. tomato concasse
- 1/8 tsp cayenne pepper flakes
- 1 c. minced parsley
Инструкции
- Boil 1 1/2 qts of water with 1 onion, celery, carrot and a little salt. Bring to boil. Add in fish and cook for 5 min. Drain fish and keep liquid. Strain liquid. Remove head, tail and bones from fish. Flake meat into pcs. Cook pasta.
- Add in 2 Tbsp. extra virgin olive oil to saute/fry pan. Add in garlic and remaining minced onion to oil. Add in fish and saute/fry gently for 1 minute. Add in white wine. Reduce till all wine has evaporated.
- Add in the 2 remaining Tbsp. oil to another pan and saute/fry zucchini and mushrooms till almost tender. Add in to pan with fish along with fava beans, asparagus and tomato. Quickly toss. Add a little stock, pepper flakes and parsley. Toss with pasta and serve.
- This recipe yields 5 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 203g | |
| Recipe makes 5 servings | |
| Calories 278 | |
| Calories from Fat 119 | 43% |
| Total Fat 13.44g | 17% |
| Saturated Fat 2.01g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 58mg | 19% |
| Sodium 101mg | 4% |
| Potassium 673mg | 19% |
| Total Carbs 15.5g | 4% |
| Dietary Fiber 5.3g | 18% |
| Sugars 3.09g | 2% |
| Protein 21.36g | 34% |
