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Add a photoWhite fish cooked in tomatoes, onions and spices
6 servings fish
2 servings onion
4 servings tomatoes (1/2 can = 1 serving)
gives you 6 servings of fish and veggies
Ингредиенты
- 2 12 oz haddock fillets, cut into 6 pieces
- 2 tbsp coconut oil
- 2 medium onions, cut up
- 2 cans stewed tomatoes, no sugar
- 2 tbsp parsley
- 1/2 tsp dried basil
- 1/4 tsp dried oregano
- dash of pepper
Инструкции
- Heat oil in large skillet or wok.
- Add onion and parsley, cook until soft and translucent.
- Add tomatoes, seasonings and liquid from the can. Cook to warm up.
- Add raw fish fillets.
- Cover and cook over moderate heat until fish flakes easily, 10 - 15 minutes depending on thickness of fish.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 311g | |
| Recipe makes 6 servings | |
| Calories 193 | |
| Calories from Fat 49 | 25% |
| Total Fat 5.7g | 7% |
| Saturated Fat 4.13g | 17% |
| Trans Fat 0.0g | |
| Cholesterol 65mg | 22% |
| Sodium 431mg | 18% |
| Potassium 740mg | 21% |
| Total Carbs 13.1g | 3% |
| Dietary Fiber 2.2g | 7% |
| Sugars 7.02g | 5% |
| Protein 23.31g | 37% |
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