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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Baked Fish with Chile Sauce
 
Source: dLife

Chile peppers add interest to this baked fish dish

Rating:
Prep Time: 15 minutes
Cook Time: 25 minutes
Difficulty: EASY

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 158.2
Total Carbs 5.3 g
Dietary Fiber 0.4 g
Sugars 1.3 g
Total Fat 3.2 g
Saturated Fat 0.7 g
Unsaturated Fat 2.6 g
Potassium 655.1 mg
Protein 22.2 g
Sodium 148.5 mg
Dietary Exchanges
1/4 Fat, 1/2 Vegetable, 3 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
4 flounder fillet , 4 oz fillets (other white fish can be substituted)
1 small onions , sliced
0.5 cup cold water
0.25 cup Mixed Drink, sweet vermouth (dry vermouth can be used)
1 tbsp fresh lime juice
2 tsp margarine
0.25 cup Chile Peppers, green, diced
2 tsp white all purpose flour
0.5 tsp vegetable broth (dried granules)
1 tbsp fresh cilantro , chopped


Directions
1 Preheat the oven to 350 degrees F.
2 Arrange fish in an 8-inch square pan; top with sliced onion.
3 Combine water, vermouth, and lime juice; pour over fish.
4 Cover and bake for 20 minutes or until fish flakes easily when tested with a fork.
5 Place fish on a serving platter; keep warm. Strain pan juices and set aside.
6 In a medium skillet, heat margarine over medium-high heat until melted.
7 Add chiles and cook, stirring constantly, for 30 seconds. Stir in flour; remove skillet from heat. Gradually add reserved pan juices, stirring constantly.
8 Return skillet to medium-high heat; add bouillon granules. Cook, stirring constantly , for 3 minutes or until thickened. Stir in cilantro.
9 Pour chile mixture over fish.
Additional Information
This wonderful one-pan recipe is a great time saver and makes clean-up easy. It's just perfect fpr a family of four.


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