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Fish Baked with Olives, Parsley and Garlic: Tagine Recipe

Fish Baked with Olives, Parsley and Garlic: Tagine Recipe

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Fish Baked with Olives, Parsley and Garlic: Tagine

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Ingredients:

Serving

1/4 cup extra-virgin olive oil
1 medium- sized yellow onion, very finely chopped (about 1/2 cup)
3 cloves garlic, minced
1 cup finely chopped fresh parsley leaves
freshly ground black pepper
4 flounder or sole fillets, each weighing about 6 oz
1/2 lb (drained weight) pitted middle eastern green olives, coarsely chopped
1 lemon, very thinly sliced
paprika , to taste
couscous , cooking according to package directions , for serving

Directions:

Preheat the oven to 400 degrees F.
Use a small amount of olive oil to grease a shallow baking dish that is just large enough to hold the stuffed fillets in 1 layer, and set aside.
Heat 1 tablespoon of the remaining olive oil in a medium-size skillet over medium heat. When it is hot, add the onion and garlic, and cook, stirring, just until the onion is softened, 3 to 5 minutes. Remove from the heat and stir in the parsley and pepper, and set aside.
Rinse the fillets and pat dry with paper towels. Lay the fillets out flat on a work surface, inside up. Spread the onion mixture down the center of each fillet, dividing evenly. Fold fillet over the onion mixture, and secure with a couple of toothpicks. Arrange the stuffed fillets in the prepared baking dish. Spoon the chopped olives evenly over the fillets. Arrange the lemon slices over the olives. Drizzle evenly with the remaining olive oil, then sprinkle lightly with paprika.
Cover the baking dish very tightly with aluminum foil, and bake for 20 minutes. Remove the foil, and test the fish for doneness. It should flake when lightly touched with a fork. Serve immediately, accompanied by hot couscous.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	257.78 Kcal (1079 kJ)
Calories from fat	163.98 Kcal
		% Daily Value*
Total Fat	18.22g	28%
Cholesterol	73.35mg	24%
Sodium	491.85mg	20%
Potassium	373.08mg	8%
Total Carbs	2.95g	1%
Sugars	0.61g	2%
Dietary Fiber	0.93g	4%
Protein	20.29g	41%
Vitamin C	28.3mg	47%
Iron	1.1mg	6%
Calcium	62.8mg	6%

Amount Per 100 g
Calories	107.81 Kcal (451 kJ)
Calories from fat	68.58 Kcal
		% Daily Value*
Total Fat	7.62g	28%
Cholesterol	30.68mg	24%
Sodium	205.7mg	20%
Potassium	156.03mg	8%
Total Carbs	1.23g	1%
Sugars	0.25g	2%
Dietary Fiber	0.39g	4%
Protein	8.49g	41%
Vitamin C	11.8mg	47%
Iron	0.5mg	6%
Calcium	26.3mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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