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Add a photoПорций: 6
Ингредиенты
- 3 tbsp. butter or possibly vegetable oil
- 1 c. minced onions
- 1 garlic clove, chopped or possibly pressed
- 2 med. carrots
- 3 celery stalks, minced
- 2 lg. potatoes, cubed
- 2 sm. zucchini, minced
- 1 green pepper, minced
- 1 bay leaf
- Healthy pinch of thyme
- 1 c. minced tomatoes
- 1 c. tomato juice
- 3 c. vegetable stock or possibly water
- Tabasco or possibly other warm sauce to taste
- Salt & black pepper to taste
- Juice of 1 lemon
- 1 1/2 lbs. hard white fish, cut into bite-sized pcs
- At least 1/2 pound peeled, deveined shrimp
- Minced fresh parsley
- Lemon wedges
Инструкции
- Saute/fry the onions and garlic in the butter till the onions are translucent/soft. Add in the carrots, celery and potatoes and saute/fry gently for 5 min. Add in the zucchini and green pepper and saute/fry for 5 min. Add in the bay leaf, thyme, tomatoes, tomato juice and stock or possibly water. Simmer 15 to 20 min till the vegetable are tender.
- Add in warm pepper sauce, salt and black pepper to taste. Stir in the lemon juice, fish and shrimp. Simmer about 5 min till the fish is just cooked and flakes easily with a fork but does not fall apart. Serve with minced fresh parsley, lemon wedges and warm pepper sauce. Wonderful with hot corn bread!
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 513g | |
| Recipe makes 6 servings | |
| Calories 325 | |
| Calories from Fat 114 | 35% |
| Total Fat 12.8g | 16% |
| Saturated Fat 4.78g | 19% |
| Trans Fat 0.0g | |
| Cholesterol 83mg | 28% |
| Sodium 718mg | 30% |
| Potassium 1153mg | 33% |
| Total Carbs 27.86g | 7% |
| Dietary Fiber 4.8g | 16% |
| Sugars 6.85g | 5% |
| Protein 25.38g | 41% |
