Description
The dish for the second, from English of the book "Watching the weight". Today we fish day!
Ingredients
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Cod
600 g
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Zucchini
2 piece
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Tomato
240 g
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Pepper
1 piece
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Onion
1 piece
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Tomato paste
4 tsp
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Broth
150 ml
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Olive oil
-
Oregano
-
Spices
Cooking
Prepare the vegetables. Zucchini cut into slices,
Green pepper slices, tomato and onions finely.
Sbryzgivaem our pan with low calorie spray and over low heat fry the onion until translucent (3 minutes).
Meanwhile, now you have two variation: 1. bred in boiling water (150 ml) vegetable cube. So in the original recipe. 2. cook the broth yourself. To do this, I put in 150 ml of water some carrots, celery and bell pepper. Cook for 15 minutes
Add to the onions the tomatoes, zucchini and green pepper.
Strain the broth
Add 4 teaspoons of tomato paste. Mix, we got a sauce similar to tomato juice, at a glance, at least!
Combine with vegetables. Tormented over low heat for 2 minutes.
Now-heat the oven to 190*C, or room 5. Opiskelen our form of low-calorie olive oil and put the vegetables.
The fish clean and cut. In the original removed and the skin of the fish, but I could not allow such barbarity! Unless there is in it more delicious place?!
Put the fish on the vegetables, season with oregano, salt and pepper. I refused to use salt in the soy sauce, the choice is yours. Cover with foil and bake it in the oven for 20 minutes or until tender.
You can serve the Lord! Oh, sorry, that is designed for a group of four.
Low-calorie spray, many people wonder what it is. When you use it, oil is seen lishv the way of foam on the pan. Possible, instead of a spray you can use olive oil, but only moistened paper towel and lightly wiping the pan. As stated on the bottle, one SREI is equal to one calorie.
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