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Ling Medallions With Corn Bread And Spicy Sautéed Vegetables
O MEU TEMPERO14Ingredients
40Minutes
180Calories
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Description
Ling is a type of catfish that is not so easily found in the U.S. but you can use domestic catfish or talapia instead. In this recipe, the fish is baked on top of a bed of thinly sliced onions and then covered wtih seasoned breadcrumbs, which turn wonderfully crisp and golden in the oven. This method ensures that the lean fish stays moist and juicy when cooked. It's served wtih a simple vegetable saute that includes carrots, bell pepper, broccoli, and hot chili pepper.
Ingredients
US|METRIC
3 SERVINGS
- 1 ling medallions (pack frozen)
- salt (to taste)
- 1 onion
- 1 slice Corn Bread (reduced to crumbs)
- 1 Tbsp. lemon
- 1 Tbsp. dried parsley
- 1 tsp. chili (sweet, paprika)
- olive oil (to taste)
- 2 carrots
- 1 red pepper
- 1 handful broccoli
- 1 red chilli
- 1 Tbsp. worcestershire sauce
- olive oil (to taste)
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Directions
- Preheat oven to 400 F.
- Let the medallions thaw naturally and season with salt. Cut the onion to thin slices and arrange on baking tray. Place the medallions on top.
- Mix the bread reduced to crumbs with the lemon and dried parsley, paprika and a pinch of salt and generously distribute over the medallions. Sprinkle with a little olive oil.
- Place in oven and bake for 20-25 minutes or until cooked and golden brown.
- For the sautéed vegetables, just heat a large frying pan or wok with a little olive oil. Cut the carrots with the peeler in the longitudinal direction, dice the sweet pepper, mince the pepper and cut the broccoli in rosettes, finely chop the chili. Sauté, add the Worcestershire sauce and season with salt.
NutritionView More
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180Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories180Calories from Fat120 |
| % DAILY VALUE |
| Total Fat13g20% |
| Saturated Fat2g10% |
| Trans Fat |
| Cholesterol0mg0% |
| Sodium360mg15% |
| Potassium380mg11% |
| Protein2g |
| Calories from Fat120 |
| % DAILY VALUE |
| Total Carbohydrate13g4% |
| Dietary Fiber4g16% |
| Sugars6g |
| Vitamin A160% |
| Vitamin C120% |
| Calcium6% |
| Iron4% |
* 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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