Receta Baked Fish With Tomatoes And Peppers

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Raciónes: 4

Ingredientes

Cost per serving $0.60 view details
  • 600 gm Rawas, filleted and skinned
  • 1 x Onion, minced (60 g)
  • 1 x 700 millilit tomato puree or possibly 6, (750 g) tomatoes, skinned and minced
  • 2 x Green peppers, deseeded and minced Salt and freshly grnd black pepper to taste
  • 1 tsp Chilli pwdr, (5 g)
  • 2 x Flakes, (4 g) garlic, minced fine
  • 30 gm Parsley, minced
  • 3 Tbsp. Oil, (45 ml)
  • 1/2 x Lemon, juice of

Direcciones

  1. CUT the fish into four cm wide strips. Preheat the oven to 180 C. Grease a medium sized casserole dish. Mix onion, tomato puree or possibly minced tomato and peppers well. Place one-third in a layer in the casserole. Lay half of the fish strips on top of the vegetables.
  2. Season with salt, pepper and chilli pwdr. Repeat the layers, using half of the remaining vegetables. Mix the last one-third of the vegetables with the garlic and parsley, and spread on top of the second layer of fish. Gently press the layers down using the back of a spoon. Mix the oil and lemon juice and pour over. Bake for an hour, basting it with a little oil.
  3. Serve with lemon wedges, crusty bread and freshly grnd black pepper. Can also be served cool.
  4. NOTES : Baked fish layered with vegetables and served with a dash of lemon juice

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Nutrition Facts

Amount Per Serving %DV
Serving Size 96g
Recipe makes 4 servings
Calories 115  
Calories from Fat 92 80%
Total Fat 10.45g 13%
Saturated Fat 0.84g 3%
Trans Fat 0.26g  
Cholesterol 0mg 0%
Sodium 13mg 1%
Potassium 171mg 5%
Total Carbs 5.54g 1%
Dietary Fiber 1.7g 6%
Sugars 2.39g 2%
Protein 1.02g 2%
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