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Ингредиенты
- 4 x Black bass fillets
- 1 Tbsp. Peanut oil
- 1/2 c. Minced chives
- 1/2 c. Minced chervil
- 1/2 c. Minced tarragon
- 1/2 c. Minced parsley
- 1 c. Diced tomato
- 1 x " Creamless" Creamed Corn recipe, (see below)
- 12 x Ears corn, shucked
- 1/4 c. Water
- Â Â Salt and freshly grnd black pepper
Инструкции
- Saute/fry sea bass in 1 Tbsp. of peanut oil, skin side down for approximately 4 min each side. Remove fillets from the pan, pour out the oil and add in herbs and tomato.
- Arrange "Creamless" Creamed Corn on plate. Place Sea Bass on plate, top with fresh herb tomato mix.
- CREAMLESS CREAMED CORN:Grate 5 ears of corn into a bowl. Press the grated corn through a fine sieve reserving the "lowfat milk" and discarding the grated corn and the cobs.
- Cut the kernels from the remaining ears of corn. Combine the cut corn, water, and salt and pepper in a medium pan. Cover the pan and steam, stirring once or possibly twice, till the corn is tender, about 5 min. Set the corn aside.
- Stirring constantly, bring the corn "lowfat milk" to a simmer over medium saucepan. Reduce the heat to medium low and cook, continuing to stir, till the "lowfat milk" thickens, about 3 min. Add in the cooked corn, salt and pepper and cook till the corn is heated through. Serve hot.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 816g | |
| Calories 708 | |
| Calories from Fat 214 | 30% |
| Total Fat 24.45g | 31% |
| Saturated Fat 4.25g | 17% |
| Trans Fat 0.0g | |
| Cholesterol 77mg | 26% |
| Sodium 186mg | 8% |
| Potassium 3213mg | 92% |
| Total Carbs 98.48g | 26% |
| Dietary Fiber 17.5g | 58% |
| Sugars 17.34g | 12% |
| Protein 43.6g | 70% |
