Psari Spetsiota (baked Fish)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Sainsbury6 | 4 | Servings | |
INGREDIENTS
| 4 | Steaks of cod or slices of | |
| fillet weighing a total | ||
| of | ||
| about 1kg 2lb | ||
| 6 | T | Olive oil, plus extra for |
| greasing | ||
| 2 | Cloves garlic, finely sliced | |
| 4 | T | Finely chopped fresh parsley |
| 500 | g | Tomatoes, peeled de-seeded |
| and finely chopped | ||
| 1lb | ||
| 2 | T | Toasted breadcrumbs |
| Salt and freshly ground | ||
| black pepper |
INSTRUCTIONS
Preheat the oven to 190øC, 375øF, Gas Mark 5. Wash and dry the fresh fish and arrange it in a medium-sized, oiled baking dish. Mix together all the other ingredients, apart from the breadcrumbs. Spread some of this mixture over each fish steak, sprinkle with breadcrumbs and bake for 30-40 minutes, basting occasionally, until light golden and crisp on top. Serve with boiled new potatoes and a green salad. Converted by MC_Buster. Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 39
Calories From Fat: 3
Total Fat: <1g
Cholesterol: 0mg
Sodium: 112.3mg
Potassium: 271.4mg
Carbohydrates: 8.3g
Fiber: 1.6g
Sugar: 3.2g
Protein: 1.7g