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HERBED FISH FILLET WITH BEANS AND CORN

HERBED FISH FILLET WITH BEANS AND CORN

Here’s a simple American-French inspired dish that you will definitely like. The fish is pan-fried in butter, served with beans and corn on the side and then drizzled with a sauce made with Knorr Cream of Corn Soup. How can anyone not get hungry with that? Truly delicious!

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  • 2 pcs. cream Dory Fillets
  • 1 tsp. fresh thyme, chopped
  • 1 tsp. fresh oregano, chopped
  • fresh oregano, chopped
  • 3 tbsp. butter
  • 4 cloves garlic, sliced thinly
  • 200 g. beans, trimmed
  • 100 g. young corn pre- cooked and sliced into two
  • 1 pc. red bell pepper, sliced
  • 2 tbsp. canola oil
  • 1 (80g) Knorr Cream of Corn Soup (prepared according to package directions: simmered until thick - sauce consistency)

NUTRITIONAL INFORMATION

 

Amount per serving

Energy (kcal)

311kcal

Energy (kJ)

1300kJ

Protein (g)

2.3g

Carbohydrate incl. fibre (g)

7.2g

Carbohydrate excl. fibre (g)

5.0g

Sugar (g)

3.1g

Fibre (g)

2.2g

Fat (g)

31.3g

Saturated fat (g)

12.0g

Unsaturated fat (g)

17.6g

Monounsaturated fat (g)

13.1g

Polyunsaturated fat (g)

4.5g

Trans fat (g)

0.7g

Cholesterol (mg)

46mg

Sodium (mg)

55mg

Salt (g)

0.13g

Vitamin A (IU)

2073IU

Vitamin C (mg)

64.4mg

Calcium (mg)

19mg

Iron (mg)

0.35mg

Potassium (mg)

131mg

Total

621kcal

2601kJ

4.6g

14.4g

10.0g

6.1g

4.3g

62.5g

23.9g

35.2g

26.2g

9.0g

1.5g

92mg

110mg

0.27g

4147IU

128.7mg

38mg

0.70mg

261mg

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  • 1 Begin by seasoning the fish fillet in a combination of thyme and oregano. Transfer to a baking dish and set aside.
  • 2 Next, get a pan and make it nice and hot over medium heat. Melt some butter and throw in the garlic. Sauté until the garlic is brown. Pour the sautéed garlic butter sauce on top of the fish and bake this in a preheated oven of 375F until the fish is cooked through.
  • 3 Let’s proceed by getting those side dishes ready. Start by getting another pan and making it nice and hot. Over medium heat, pour some oil and throw in the beans, young corn, and bell pepper and sauté until cooked through. Sprinkle some seasoning over.
  • 4 Here’s a fancy way to present your dish to your family! Place some of the sautéed vegetables on a platter and place the baked fish fillets on top. Pour Knorr Cream of Corn Soup over it and that’s our dish! When you see something as appetizing and fancy as this, you will definitely thank your mom for it! This dish is simply made with love!
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