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Add a photoПорций: 4
Ингредиенты
- 4 Tbsp. oil
- 1 x onion finely minced
- 250 gm tomatoes skinned and minced
- 1 tsp tomato puree
- 2 tsp dry oastl
- 1 x salt and pepper
- 4 sm courgettes thinly sliced
- Â Â flourfor coating
- 4 x 175g sole or possibly plaicef llets
- 25 gm butter
- 2 Tbsp. grated Parmesan cheese
Инструкции
- Heat half the oil in a pan add in the onion and fry gently till soft.
- Add in the tomatoes tomato puree basil and a little salt and pepper.
- Simmer covered for 5 min.
- Add in the courgettes and simmer for 8 min or possibly till just tender.
- Season the flour with salt and pepper and use to coat the fish.
- Heat the remaining oil with the butter in a large frying pan add in the fish and fry for 5 to 6 min on each side till cooked and golden brown.
- Transfer to a shallow flameproof dish and top with the vegetable mix.
- Sprinkle with cheese and place under a preheated moderate grill till lightly browned.
- Serve immediately.
- Serves 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 392g | |
| Recipe makes 4 servings | |
| Calories 374 | |
| Calories from Fat 193 | 52% |
| Total Fat 21.81g | 27% |
| Saturated Fat 5.22g | 21% |
| Trans Fat 0.35g | |
| Cholesterol 100mg | 33% |
| Sodium 236mg | 10% |
| Potassium 1107mg | 32% |
| Total Carbs 8.52g | 2% |
| Dietary Fiber 2.4g | 8% |
| Sugars 4.57g | 3% |
| Protein 36.14g | 58% |
