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Add a photoWhite fish fillets in a succulent, easy to make parsley sauce.
Ингредиенты
- 3-4 tbs olive oil
- 8 cloves garlic, coarsely chopped
- 1 slice stale whole wheat bread
- 600g white fish fillets (4-6 thick fillets), fresh or frozen
- 1/4 tsp salt
- 1/4 tsp black pepper
- 2 tbs corn flour
- 500ml fish or vegetable stock
- 1 small bunch parsley, coarsely chopped
Инструкции
- Heat the olive oil at medium heat in a large skillet. Sauté chopped garlic until golden, but do not burn it. Remove it from the pan using a slotted spoon and set aside.
- Toast a slice of stale bread on both sides in the same oil. Remove from the pan, cut into smaller chunks and set aside.
- Season fish fillets with salt and pepper, pass them through the corn flour. Fry briefly on both sides in the same pan. Remove from the pan and keep warm.
- Pour ¾ of the fish stock to the pan and boil until the liquid reduces to 1/3.
- Meanwhile, place the garlic, chunks of toasted bread and parsley into the food processor. Gradually adding the remaining fish stock whisk until you get a thick sauce.
- Add the sauce to the reduced stock in the pan. Mix well and cook for 3-4 minutes.
- Put the fish fillets back into the pan, cover with parsley sauce. Simmer until the fish is cooked but still firm and the sauce becomes slightly thicker. If necessary, add a little water or stock to the sauce.
- Serve with Basmati rice or steamed small new potatoes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 302g | |
| Recipe makes 4 servings | |
| Calories 467 | |
| Calories from Fat 214 | 46% |
| Total Fat 24.01g | 30% |
| Saturated Fat 3.67g | 15% |
| Trans Fat 0.0g | |
| Cholesterol 170mg | 57% |
| Sodium 361mg | 15% |
| Potassium 945mg | 27% |
| Total Carbs 7.51g | 2% |
| Dietary Fiber 0.4g | 1% |
| Sugars 0.41g | 0% |
| Protein 52.52g | 84% |
