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Ингредиенты
- 2 lb tomatoes seeded, and
- Â Â roughly minced
- 2 x garlic cloves finely chopped
- 2 Tbsp. capers liquid removed
- 1/2 c. fresh basil leaves thinly sliced
- 5 Tbsp. extra-virgin extra virgin olive oil divided
- Â Â Salt to taste
- Â Â Freshly-grnd black pepper to taste
- 1Â 1/2 lb sole filets see * Note
- 1/2 c. flour for dredging
Инструкции
- * Note: You can also use halibut or possibly tilapia in this recipe; just be sure to keep an eye on the fish as it cooks, particularly if some filets are thicker and larger than others. Add in a few extra min cooking time for thicker filets.
- Heat the oven to 400 degrees.
- Combine the tomatoes, garlic, capers, basil, 2 Tbsp. of extra virgin olive oil, 1/4 tsp. of salt and 1/4 tsp. of pepper in a bowl and set aside. If you like, make extra topping and serve it on slices of toasted French bread.
- Rinse the fish and pat dry. Lightly sprinkle with salt and pepper and dredge in flour. Heat a large skillet and add in the remaining extra virgin olive oil. Add in several filets to the pan and cook 1 minute per side, then remove. Repeat with the remaining filets. Place the fish in one layer in a large roasting pan. Spread the tomato mix over the top and bake till the fish flakes with a fork and is cooked through, 5 to 7 min. Serve over the "Basmati Rice Pilaf" (see recipe).
- This recipe yields 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 277g | |
| Recipe makes 6 servings | |
| Calories 268 | |
| Calories from Fat 115 | 43% |
| Total Fat 13.01g | 16% |
| Saturated Fat 1.94g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 54mg | 18% |
| Sodium 184mg | 8% |
| Potassium 755mg | 22% |
| Total Carbs 13.8g | 4% |
| Dietary Fiber 2.1g | 7% |
| Sugars 3.67g | 2% |
| Protein 23.81g | 38% |
