Fish and Green Beans with Curried Oatmeal Sauce

As receitas lá de casa
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Fish and Green Beans with Curried Oatmeal Sauce Recipe
5
50
20

This light and low calorie meal features fresh fish and green beans in a simple curry sauce thickened with oats and beautifully smooth with the addition of milk. A wonderful dinner option when looking to eat light and healthy. Ready in 20 minutes and gluten free.

Ingredients

  • 4 hake (medallions)
  • green beans (to taste)
  • 2 cups skim milk
  • 1 teaspoon curry powder
  • 1 teaspoon whole oats

Directions

  1. Cook the fish and the green beans in a pan, or in two if you don't like to mix the flavors, with plenty of salted water.
  2. Pour 1 1/2 to 2 cups milk (depending on desired consistency) and oats in another small saucepan. Bring to boil, add the curry powder. and boil for about 2 or 3 minutes, stirring constantly.
  3. Drain the fish and beans, and serve immediately covered with the freshly made sauce.
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NutritionView more

50Calories
Sodium3%DV65mg
Fat0%DV0g
Protein8%DV4g
Carbs3%DV8g
Fiber3%DV<1g

PER SERVING *

Calories50Calories from Fat
% DAILY VALUE*
Total Fat0g0%
Saturated Fat0g0%
Trans Fat
Cholesterol<5mg1%
Sodium65mg3%
Potassium260mg7%
Protein4g8%
Calories from Fat
% DAILY VALUE*
Total Carbohydrate8g3%
Dietary Fiber<1g3%
Sugars7g14%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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