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Recipe - Ingelegde - African Recipe

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Ingelegde - African Recipe

Make 2 servings
Categories:    African     Sea Food     
Ingredients
SAUCE
0.50 cup Sliced onion
1.00 each 1/2 ts each granulated sugar
1.00 each Bay leaf
3.00 each Peppercorns
8.00 oz Firm white fish fillets
Lemon twists
1.00 tablespoon Lemon juice
1.00 dash Salt
0.50 teaspoon All-purpose flour
0.25 cup Water
2.00 teaspoon Vegetable oil
0.25 teaspoon Each curry powder and salt
0.50 cup Water
1.00 dash Pepper
Parsley sprig
1.00 tablespoon Lemon juice
2.00 each Inch pieces

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Recipe Viewed 690 times
Preparation

To Prepare Fish: Using paper towels, pat fish dry. In small nonstick
skillet combine water, lemon juice, and seasonings and bring to a
boil. Reduce heat and add fish; cover and let simmer until fish
flakes easily when tested with a fork, 1 to 2 minutes. Using slotted
spoon, remove fish to a bowl; set aside. Discard cooking liquid.

To Prepare Sauce: Wipe same skillet clean; add oil and heat. Add
onion and cook until translucent. Sprinkle with flour and stir
quickly to combine; cook, stirring constantly, for 1 minute.
Gradually stir in water; add lemon juice, sugar, vinegar, and
seasonings and, stirring constantly, bring to a boil. Reduce heat and
cook until mixture thickens slightly. Pour sauce over fish and gently
toss to combine; cover with plastic wrap and refrigerate until
chilled. Just before serving, toss again and garnish with lemon and
parsley. Makes 2 servings.

Health Fitness Chart
Health Nutrition Facts
per serving
Calorie1302.27
Protein21.37g
Fat25.94g
Water476.66g
Sodium2033.37mg
Cholesterol0.00mg
Carbohydrates267.49g
Fiber44.36g
Vitamin A1344.10IU
Vitamin C287.33mg
Calcium389.52mg
 
Health/Fitness Information
(To burn calories of one serving, you need to do one of following fitness)
 191 minutes of Bicycling at 12 mph
 178 minutes Walking at 4 mph
 61 minutes Runing at 10 mph
 156 minutes Swimming at 50 yards/minute
 186 minutes Playing Tennis (Single)
 156 minutes Playing Basketball (recreational)

Health Diet/Fitness Wizard


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