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Add a photoI copied this from The Essential Mediterranean Cookbook. I only changed it slightly.
Порций: 4
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Ингредиенты
- olive oil
- 2 onions, minced
- 1 stalk celery, diced
- 1 carrot, peeled and diced
- 1 T minced garlic
- 13 oz can chopped (diced) tomatoes
- 2 T tomato paste
- 1/4 tsp dry oregano
- 1/2 tsp sugar
- 2 oz panko (about 1/4 cup)
- Little over a pound of sturdy white fish. I used sole and don't recommend it. The flavor was great, but texture wise it didn't hold up to the sauce and made more of a stew. The original recipe calls for snapper or cod.
- 3 T chopped parsley
- 1 T lemon juice
Инструкции
- Heat some olive oil in a pan and cook the onion, carrot and celery for about 10 minutes until they start to get tender.
- Add garlic and cook for a minute.
- Add the diced tomatoes, tomato paste, oregano and sugar. Simmer until it starts to thicken. Season as needed.
- Arrange the fish in a baking dish.
- Stir in the parsley and lemon juice to the sauce.
- Pour the sauce over the fish and sprinkle with the panko.
- Bake for about 20 minutes at 350 or until the fish is cooked through.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 139g | |
| Recipe makes 4 servings | |
| Calories 97 | |
| Calories from Fat 8 | 8% |
| Total Fat 0.94g | 1% |
| Saturated Fat 0.21g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 212mg | 9% |
| Potassium 294mg | 8% |
| Total Carbs 19.74g | 5% |
| Dietary Fiber 2.7g | 9% |
| Sugars 5.82g | 4% |
| Protein 3.19g | 5% |
Отзывы
14 июня 2013
I really enjoyed this fish. It was full flavored and light. I would highly recommend adding a healthy sprinkle of kosher salt and freshly ground black pepper to taste. I'm surprised it's not in the recipe.Этот рецепт был приготовлен/опробован мной!Содержит вариацию
Комментарии
17 июня 2013This is interesting. Different and the healthy recipes are what we should go for these days.- 15 июня 2013Sounds wonderful! I might add some cut green beans too to make it more veggie since I am trying to get my 6 or more veggies a day. Thanks John! Always enjoy reading your postings. Happy Father's Day!
