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Рецепт Spanish Style Flounder

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0 голосов | 934 визита
Порций: 6

Ингредиенты

Cost per serving $3.76 view details

Инструкции

  1. Baking Method: Place fish fillets in a non-stick or possibly greased baking dish. Arrange tomato and cucumber slices on top.
  2. 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.
  3. Bake in 375 degree oven for about 25 min, or possibly till fish flakes easily when tested with a fork. Serve with wild rice.
  4. Microwave Method: Place fish in 8- by 8- by 2-inch microwaveable casserole dish. Arrange tomato and cucumber slices on top.
  5. 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.
  6. Cook 8 to 10 min on HIGH, till fish flakes easily. Be sure to layer toppings proportionately on fillets.
  7. This recipe yields 6 servings.

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%
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