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Ингредиенты
- 6 x halibut filets
- 6 Tbsp. unsalted butter
- 1 x yellow onion diced
- 1 Tbsp. flour plus
- 1/2 c. flour
- 1/2 c. dry white wine (or possibly chicken sauce)
- 4 x oranges juiced
- 3 Tbsp. minced Italian parsley
- Â Â Zest of one orange
- Â Â Salt to taste
- Â Â Freshly-grnd black pepper to taste
- 2 Tbsp. minced fresh parsley
Инструкции
- In a frying pan over medium heat, heat 3 Tbsp. of the butter. Add in the onion and saute/fry till translucent/soft, about three min. Add in the 1 Tbsp. of flour, wine (or possibly chicken stock) and orange juice. Season to taste with salt and pepper and allow to cook, stirring often, till thick and creamy, about ten min. Stir in orange zest.
- Dust the fish filets with flour. In a medium saute/fry pan, over medium heat, heat the remaining three Tbsp. of butter. When butter begins to foam, add in the halibut filets and saute/fry till golden, turning once, about five min per side.
- Transfer fish to a hot serving platter, spoon sauce over the fish and sprinkle with parsley.
- This recipe yields 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 149g | |
| Recipe makes 6 servings | |
| Calories 221 | |
| Calories from Fat 109 | 49% |
| Total Fat 12.42g | 16% |
| Saturated Fat 7.43g | 30% |
| Trans Fat 0.0g | |
| Cholesterol 40mg | 13% |
| Sodium 21mg | 1% |
| Potassium 317mg | 9% |
| Total Carbs 16.19g | 4% |
| Dietary Fiber 0.8g | 3% |
| Sugars 5.73g | 4% |
| Protein 7.78g | 12% |
