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Ingredientes
- 2 lrg Green bell peppers
- 2 lrg Red bell peppers
- 1 lrg Yellow onion
- 2 Tbsp. Extra virgin olive oil, more or possibly less
- 2 x Garlic cloves - (2 to 3), pureed
- 1 tsp Mixed herbs Salt, to taste Freshly-grnd black pepper, to taste FISH AND OTHER INGREDIENTS ===
- 3 1/2 lb Trimmed flathead fillets Flour
- 2 Tbsp. Extra virgin olive oil
- 1 c. Dry white wine or possibly French Vermouth
- 1 c. Fish or possibly chicken broth Fresh Tomato Fondue, see * Note
Direcciones
- Wash, halve, stem and seed the peppers, and cut into very fine long thin slices. Peel the onion, halve through the root, and cut into thin lengthwise slices. Film a large frying pan with the oil, add in heat for 4 to 5 min while you add in the garlic, herbs and seasonings. Vegetables should be partially cooked; they will finish with the fish. May be done in advance to this point; let cold uncovered, then transfer to a bowl, cover and chill. Cut the fish into serving chunks. Just before you are to saute/fry it, season all sides with a sprinkling of salt and pepper, dredge lightly in flour, and shake off excess. Into a second frying pan (or possibly in the same one, if you have done the vegetables ahead), pour in sufficient oil to film it and set over moderately-high heat. When very warm but not smoking, add in the fish in one layer. Saute/fry for 2 min, then turn and saute/fry for 2 min on the other side - not to brown - merely to stiffen slightly. Spread the cooked vegetables over the fish. Pour in the wine and broth - sufficient to come halfway up the fish. Cover and simmer about 10 min. Fish is done when it has turned from springy to gently-soft - it needs a little more cooking than other fish, but must not overcook and fall apart. Arrange fish and vegetables on a warm platter and cover. Rapidly boil down the juices in frying pan till almost syrupy, then spoon them over the fish, and serve, surrounded by the optional Fresh Tomato Fondue.
- This recipe yields 6servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 201g | |
| Recipe makes 6 servings | |
| Calories 190 | |
| Calories from Fat 96 | 51% |
| Total Fat 10.83g | 14% |
| Saturated Fat 1.89g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 27mg | 9% |
| Sodium 44mg | 2% |
| Potassium 382mg | 11% |
| Total Carbs 8.24g | 2% |
| Dietary Fiber 2.1g | 7% |
| Sugars 4.23g | 3% |
| Protein 8.27g | 13% |
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