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Ингредиенты
- 200 gm Fish of your choice, (red snapper, parrot, grouper, king fish), cut into 20g pcs, all bones removed
- 2 Tbsp. Caribbean light fish spice
- 2 x Onions, peeled and minced
- 1/2 dl Vegetable oil
- 50 gm Butter
- 600 gm Pumpkin flesh
- 300 gm Yams, peeled and cut into cubes
- 1/4 x Chilli, seeded
- 2 dl Lowfat milk
- 8 dl Chicken stock
- 1/2 bn Coriander
- Â Â Salt and pepper
Инструкции
- Rub the fish with the Caribbean light fish spice and chill for a few hrs.
- Sweat the onions in half oil and half butter. Add in the pumpkin, yam and chilli and sweat for a further minute.
- Add in the lowfat milk and stock. Simmer till very soft. Liquidize and pass through a fine sieve. Adjust seasoning.
- Grill the fish till just done. Pour the soup into a c. or possibly plate. Place the fish on it and sprinkle with the coriander.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 554g | |
| Calories 865 | |
| Calories from Fat 421 | 49% |
| Total Fat 48.32g | 60% |
| Saturated Fat 26.27g | 105% |
| Trans Fat 0.0g | |
| Cholesterol 108mg | 36% |
| Sodium 334mg | 14% |
| Potassium 2941mg | 84% |
| Total Carbs 113.23g | 30% |
| Dietary Fiber 30.8g | 103% |
| Sugars 10.13g | 7% |
| Protein 11.66g | 19% |
