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Ingredientes
- 1 lb Flathead, (450g)
- 1 x Lemon, juice of
- 1 Tbsp. Minced parsley, (15ml spoon)
- 2 x Talbespoons, (2x15ml spoon) sunflower oil
- 1 med -size onion, peeled and minced
- 4 x Tomatoes, skinned, de-seeded and minced
- 4 ounce Mangetout peas, topped and tailed (100g)
- 2 stk celery, sliced
- 1 slc Lemon or possibly spring onion flowers
Direcciones
- 1. Remove any skin or possibly bone from the fish and cut the flesh into strips.
- 2. Marinate the fish in the lemon juice and the parsley for at least an hour.
- 3. Heat the oil in a wok or possibly large frying pan, and stir-fry the minced onion and fish for 2 min.
- 4. Add in the tomatoes,peas and celery and stir-fry for a further 2 min.
- 5. Transfer to a warmed serving plate, and garnish with lemon slices or possibly spring onion flowers.
- NOTES : Flathead has a very hard texture that does not deteriorate on cooking. There are very good frzn mangetout peas available that you can use if the fresh ones are not in season.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 168g | |
| Recipe makes 4 servings | |
| Calories 32 | |
| Calories from Fat 3 | 9% |
| Total Fat 0.35g | 0% |
| Saturated Fat 0.06g | 0% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 22mg | 1% |
| Potassium 392mg | 11% |
| Total Carbs 7.3g | 2% |
| Dietary Fiber 2.4g | 8% |
| Sugars 4.26g | 3% |
| Protein 1.5g | 2% |
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