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Ингредиенты
- 2 lb flounder fillets or possibly steaks
- 1 x garlic clove chopped
- 2 med tomatoes thinly sliced
- 2 Tbsp. minced fresh parsley
- 1/2 sm cucumber thinly sliced
- 1 Tbsp. dry white wine
- 1/4 c. minced onion
- 2 Tbsp. lemon juice
- 1/4 c. minced green pepper
- 1/2 tsp marjoram
- 2 Tbsp. butter or possibly margarine
Инструкции
- Baking Method: Place fish fillets in a non-stick or possibly greased baking dish. Arrange tomato and cucumber slices on top.
- In a saucepan, cook onion, green pepper, and chopped garlic in butter till onion is tender, but not brown. Remove from heat. Stir in parsley, wine, lemon juice, and marjoram. Spoon over fish.
- Bake in 375 degree oven for about 25 min, or possibly till fish flakes easily when tested with a fork. Serve with wild rice.
- Microwave Method: Place fish in 8- by 8- by 2-inch microwaveable casserole dish. Arrange tomato and cucumber slices on top.
- In small microwaveable bowl, heat margarine on HIGH for one minute; add in onion, green pepper, and garlic. Microwave vegetables for 2 min on HIGH and remove from oven. Stir in parsley, wine, lemon juice, and marjoram. Spoon over fish.
- Cook 8 to 10 min on HIGH, till fish flakes easily. Be sure to layer toppings proportionately on fillets.
- This recipe yields 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 223g | |
| Recipe makes 6 servings | |
| Calories 187 | |
| Calories from Fat 51 | 27% |
| Total Fat 5.76g | 7% |
| Saturated Fat 2.88g | 12% |
| Trans Fat 0.0g | |
| Cholesterol 83mg | 28% |
| Sodium 153mg | 6% |
| Potassium 684mg | 20% |
| Total Carbs 3.23g | 1% |
| Dietary Fiber 0.8g | 3% |
| Sugars 1.65g | 1% |
| Protein 29.11g | 47% |
