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Ингредиенты
- 3 x Bulbs fennel
- 2 x Cloves garlic
- 2 Tbsp. Extra virgin olive oil, (30ml)
- 4 x 200 g, (7oz) fillets of hake
- 1 x Lemon, Juice of
- 4 Tbsp. Extra virgin olive oil, (50ml)
- 1 x Segmented lemon
- 1 tsp Fresh thyme leaves
Инструкции
- Preheat the oven to 200 C/400 F/gas mark 6.
- Slice the fennel and garlic and place in a saucepan along with the 30ml of oil, the lemon juice and a seasoning of salt and pepper. Cover the pan with a close fitting lid and cook on a gentle heat for 1 hour. Then transfer this mix to a blender and puree, keep hot.
- Brush the fish with some oil and roast in the oven for 10 min or possibly till cooked.
- Place some of the puree on each plate and put a portion of fish on top, finally combine the segments with the oil and thyme and spoon some of this on top of each fillet.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 155g | |
| Recipe makes 4 servings | |
| Calories 222 | |
| Calories from Fat 181 | 82% |
| Total Fat 20.53g | 26% |
| Saturated Fat 2.8g | 11% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 66mg | 3% |
| Potassium 540mg | 15% |
| Total Carbs 10.39g | 3% |
| Dietary Fiber 4.2g | 14% |
| Sugars 0.21g | 0% |
| Protein 1.74g | 3% |
