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Old 04-28-2011, 08:11 AM   #1
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Mrs.Mom's low fat fish recipe




Ingredients:
  • 1 pound hamour fillet fish
  • 1 carrot, sliced
  • 1 white onion, sliced
  • 1 green pepper, sliced
  • 3 tablespoons frozen beans
  • 1 tomato, sliced
  • 3 tablespoons fresh mint leaves
  • 1 teaspoon dried oregano
  • 1 teaspoon dried sweet basil
  • 1 teaspoon garlic powder
  • juice of 2 lemon
  • salt and pepper to taste
Preparation:
  • Wash the fish then cut the fish fillet into 3 inch long pieces
  • Place the fish in a medium sized bowl. Add the dried oregano, basil, garlic powder, lemon juice, salt and pepper. Mix them well.
  • Leave the fish to marinate for 1 hour
  • In a non stick pan, add in the onion, carrot, green pepper, tomato and beans. I usually don't use any oil but if you like you can use oil spray.
  • Place the pan on medium heat and stir the vegetables for 10 min.
  • Remove the vegetables from the pan and leave aside.
  • In the same pan, place the marinated fish side by side. Pour the juice of the marinade over it with 1/2 cup water.
  • Cook on low-medium heat while turning the fillet once on the other side. Cook for 10 min.
  • Now return the vegetables over the fish and sprinkle the fresh mint leaves on top. Cook for 5 min. If you like your vegetables soft you can pour in 1/4 cup of water. Add salt and pepper. Bring to a simmer and remove from heat.
I usually cook this fish recipe. I am not a nutritional expert but I think it has very little calories.
Enjoy!

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Old 04-29-2011, 02:36 PM   #2
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I am sorry, there was a typing mistake. It 3 tablespoons frozen peas (not beans)
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Mrs.Mom's low fat fish recipe [IMG]http://www.discusscooking.com/forums/members/36268-albums323-picture2653.jpg[/IMG] Ingredients: [LIST] [*]1 pound hamour fillet fish [*]1 carrot, sliced [*]1 white onion, sliced [*]1 green pepper, sliced [*]3 tablespoons frozen beans [*]1 tomato, sliced [*]3 tablespoons fresh mint leaves [*]1 teaspoon dried oregano [*]1 teaspoon dried sweet basil [*]1 teaspoon garlic powder [*]juice of 2 lemon [*]salt and pepper to taste [/LIST] Preparation: [LIST] [*]Wash the fish then cut the fish fillet into 3 inch long pieces [*]Place the fish in a medium sized bowl. Add the dried oregano, basil, garlic powder, lemon juice, salt and pepper. Mix them well. [*]Leave the fish to marinate for 1 hour [*]In a non stick pan, add in the onion, carrot, green pepper, tomato and beans. I usually don't use any oil but if you like you can use oil spray. [*]Place the pan on medium heat and stir the vegetables for 10 min. [*]Remove the vegetables from the pan and leave aside. [*]In the same pan, place the marinated fish side by side. Pour the juice of the marinade over it with 1/2 cup water. [*]Cook on low-medium heat while turning the fillet once on the other side. Cook for 10 min. [*]Now return the vegetables over the fish and sprinkle the fresh mint leaves on top. Cook for 5 min. If you like your vegetables soft you can pour in 1/4 cup of water. Add salt and pepper. Bring to a simmer and remove from heat. [/LIST] I usually cook this fish recipe. I am not a nutritional expert but I think it has very little calories. Enjoy!:smile::smile::smile: 3 stars 1 reviews
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