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Deviled Halibut

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Recipe

 

Yield

6 servings

Prep

25 min

Cook

25 min

Ready

3 hrs
Trans-fat Free, Good source of fiber

Ingredients

Amount Measure Ingredient Features
¼ cup vegetable oil
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1 tablespoon garlic
minced
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1 can tomato purée (passata)
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1 tablespoon curry powder
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4 tablespoons lemon juice
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2 tablespoons soy sauce, tamari
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1 cup chicken broth
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1 teaspoon garlic
fine
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1 cup bread crumbs
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½ pound cheddar cheese, very old, sharp
grated
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2 pounds halibut fillets
* Camera

Ingredients

Amount Measure Ingredient Features
59 ml vegetable oil
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15 ml garlic
minced
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1 can tomato purée (passata)
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15 ml curry powder
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6E+1 ml lemon juice
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3E+1 ml soy sauce, tamari
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237 ml chicken broth
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5 ml garlic
fine
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237 ml bread crumbs
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226.8 g cheddar cheese, very old, sharp
grated
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907.2 g halibut fillets
* Camera

Directions

In a large glass or stainless steel bowl beat the oil, the garlic and a few grindings of pepper together with a whisk until the ingredients are thoroughly mixed.

Add the fish and turn until coated and marinate at least 2 hours up to 24 hours.

In a small sauce pan make the sauce by combining the tomato purée, garlic, the curry powder, lemon juice, soy sauce and chicken stock.

Heat to boiling, stir thoroughly and hold at a simmer.

Preheat oven to 450 degrees.

Combine the bread crumbs and cheese in a plastic bag and add the fish to coat a few pieces at a time.

Place coated fish pieces a non-fat cooking sprayed flat dish.

Arrange the fish side by side with one layer only, bake the fish undisturbed in the oven for about 10 minutes.

Meanwhile, set the pan of sauce over high heat and bring to a boil.

Remove the pan from the heat and after the fish has baked for about 10 minutes, spoon about half the sauce evenly over the fish.

Bake the fish for about 5 minutes longer .

Serve at once directly from the dish and present the remaining sauce in a dish The flavor is different with different curry powders or curry pastes.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 260g (9.2 oz)
Amount per Serving
Calories 38056% from fat
 % Daily Value *
Total Fat 23g 36%
Saturated Fat 10g 48%
Trans Fat 0g
Cholesterol 41mg 14%
Sodium 764mg 32%
Total Carbohydrate 10g 10%
Dietary Fiber 4g 15%
Sugars g
Protein 31g
Vitamin A 22% Vitamin C 33%
Calcium 34% Iron 23%
* based on a 2,000 calorie diet How is this calculated?
 

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