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Fish
Rockfish Español
To serve 4
3 tablespoons olive oil
2 medium-sized onions, peeled and cut crosswise into 1/8-inch-thick slices
1 medium-sized green pepper, seeded, deribbed and cut lengthwise into 1/8-inch-wide strips
1 teaspoon finely chopped garlic
2 one-pound rockfish fillets, each skinned and cut lengthwise in half
1 teaspoon salt
6 medium-sized 6rm ripe tomatoes, peeled, seeded and finely chopped (see lingcod with garlic and tomatoes, page 31), or substitute 2 cups chopped drained canned tomatoes

   In a heavy 10- to 12-inch skillet, heat the oil over moderate heat until a light haze forms above it. Add the onions, pepper strips and garlic and, stirring frequently, cook for about 5 minutes, until the vegetables are soft but not brown.

   Sprinkle the rockfish fillets on both sides with the salt and place them in the skillet on top of the vegetables. Spread the tomatoes over the fish, cover the skillet partially, and cook over moderate heat for 15 to 20 minutes, or until the fish flakes easily when prodded gently with a fork.

   With a slotted spatula, transfer the fillets to a heated serving platter. Bring the contents of the skillet to a boil over high heat and, stirring constantly, cook briskly until the vegetable mixture thickens enough to hold its shape lightly in a spoon. Taste for seasoning and pour the vegetable mixture over the fish. Serve at once.


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Servings
Average Servings per Recipe is: 4
Add_RecipeNutrientData
Total Moisture: 1722.53265
Total Calorie: 1428.921
Total Protein: 176.91485
Total Total_Fat: 54.5702633333333
Total Ash: 22.9467733333333
Total Carbohydrate: 57.03243
Total Fiber: 14.898
Total Sugar: 31.66873
Total Calcium: 0.267527333333333
Total Iron: 0.00600095
Total Magnesium: 0.362327
Total Phosphorus: 2.13622066666667
Total Potassium: 5.81611133333333
Total Sodium: 3.04835333333333
Total Zinc: 0.00514599
Total Copper: 0.000926349666666667
Total Manganese: 0.00140638233333333
Total Selenium: 0.0005730469
Total Vit_C: 0.2130992
Total Thiamin: 0.000664108333333333
Total Riboflaven: 0.00193277766666667
Total Niacin: 0.0269313293333333
Total Panto_Acid: 0.004087463
Total Vit_B6: 0.003076234
Total Folate_Tot: 0.247457
Total Folic_Acid: 0
Total Food_Folate: 0.247457
Total Folate_DFE: 0.247457
Total CholineTot: 0.654840333333333
Total Vit_B12: 0.0126026666666667
Total Vit_A: 6.72824
Total Vit_A_RAE: 0.367646666666667
Total Retinol: 0.0362666666666667
Total Alpha_Carot: 0.77037
Total Beta_Carot: 3.56334
Total Beta_Crypt: 0.00833
Total Lycopene: 18.98874
Total Lut_Zea: 1.32233
Total Vit_E: 0.01356602
Total Vit_D: 0.0344533333333333
Total Vit_D_IU: 1.36906666666667
Total Vit_K: 0.0923814
Total FA_Sat: 0.00911415233333333
Total FA_Mono: 0.0333103366666667
Total FA_Poly: 0.00862678633333333
Total Cholesterol: 0.453333333333333


Breakdown By Ingredients:

3 tablespoons olive oil


Number of Grams: 40.5
Total Moisture: 0
Total Calorie: 358.02
Protein: 0
Total Fat: 40.5
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0.405
Total Iron: 0.2268
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0.405
Total Sodium: 0.81
Total Zinc: 0
Total Copper: 0
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 5.81175
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 24.381
Total FA_Sat: 5.59224
Total FA_Mono: 29.549205
Total FA_Poly: 4.261815
Total Cholesterol: 0

2 medium-sized onions, peeled and cut crosswise into 1/8-inch-thick slices


Number of Grams: 220
Total Moisture: 196.042
Total Calorie: 88
Protein: 2.42
Total Fat: 0.22
Total Ash: 0.77
Total Carbohydrate: 20.548
Total Fiber: 3.74
Total Sugar: 9.328
Total Calcium: 50.6
Total Iron: 0.462
Total Magnesium: 22
Total Phosphorus: 63.8
Total Potassium: 321.2
Total Sodium: 8.8
Total Zinc: 0.374
Total Copper: 0.0858
Total Manganese: 0.2838
Total Seleneium: 1.1
Total Vit_C: 16.28
Total Thiamin: 0.1012
Total Riboflavin: 0.0594
Total Niacin: 0.2552
Total Panto_Acid: 0.2706
Total Vit_B6: 0.264
Total Folate_Tot: 41.8
Total Folic_Acid: 0
Total Food_Folate: 41.8
Total Folate_DFE: 41.8
Total Choline_Tot: 13.2
Total Vit_B12: 0
Total Vit_A_IU: 4.4
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 2.2
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 8.8
Total Vit_E: 0.044
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.88
Total FA_Sat: 0.0924
Total FA_Mono: 0.0286
Total FA_Poly: 0.0374
Total Cholesterol: 0

1 medium-sized green pepper, seeded, deribbed and cut lengthwise into 1/8-inch-wide strips


Number of Grams: 119
Total Moisture: 111.7291
Total Calorie: 23.8
Protein: 1.0234
Total Fat: 0.2023
Total Ash: 0.5117
Total Carbohydrate: 5.5216
Total Fiber: 2.023
Total Sugar: 2.856
Total Calcium: 11.9
Total Iron: 0.4046
Total Magnesium: 11.9
Total Phosphorus: 23.8
Total Potassium: 208.25
Total Sodium: 3.57
Total Zinc: 0.1547
Total Copper: 0.07854
Total Manganese: 0.14518
Total Seleneium: 0
Total Vit_C: 95.676
Total Thiamin: 0.06783
Total Riboflavin: 0.03332
Total Niacin: 0.5712
Total Panto_Acid: 0.11781
Total Vit_B6: 0.26656
Total Folate_Tot: 11.9
Total Folic_Acid: 0
Total Food_Folate: 11.9
Total Folate_DFE: 11.9
Total Choline_Tot: 5.95
Total Vit_B12: 0
Total Vit_A_IU: 440.3
Total Vit_A_RAE: 21.42
Total Retinol: 0
Total Alpha_Carot: 24.99
Total Beta_Carot: 247.52
Total Beta_Crypt: 8.33
Total Lycopene: 0
Total Lut_Zea: 405.79
Total Vit_E: 0.4403
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 8.806
Total FA_Sat: 0.06902
Total FA_Mono: 0.00952
Total FA_Poly: 0.07378
Total Cholesterol: 0

1 teaspoon finely chopped garlic


Number of Grams: 3.1
Total Moisture: 0.19995
Total Calorie: 10.261
Protein: 0.51305
Total Fat: 0.02263
Total Ash: 0.10974
Total Carbohydrate: 2.25463
Total Fiber: 0.279
Total Sugar: 0.07533
Total Calcium: 2.449
Total Iron: 0.17515
Total Magnesium: 2.387
Total Phosphorus: 12.834
Total Potassium: 36.983
Total Sodium: 1.86
Total Zinc: 0.09269
Total Copper: 0.016523
Total Manganese: 0.030349
Total Seleneium: 0.7409
Total Vit_C: 0.0372
Total Thiamin: 0.013485
Total Riboflavin: 0.004371
Total Niacin: 0.024676
Total Panto_Acid: 0.023033
Total Vit_B6: 0.051274
Total Folate_Tot: 1.457
Total Folic_Acid: 0
Total Food_Folate: 1.457
Total Folate_DFE: 1.457
Total Choline_Tot: 2.077
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.02077
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.0124
Total FA_Sat: 0.007719
Total FA_Mono: 0.003565
Total FA_Poly: 0.005518
Total Cholesterol: 0

2 one-pound rockfish fillets, each skinned and cut lengthwise in half


Number of Grams: 906.666666666667
Total Moisture: 716.992
Total Calorie: 816
Protein: 166.464
Total Fat: 12.1493333333333
Total Ash: 11.8773333333333
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 126.933333333333
Total Iron: 2.72
Total Magnesium: 244.8
Total Phosphorus: 1858.66666666667
Total Potassium: 3499.73333333333
Total Sodium: 670.933333333333
Total Zinc: 3.264
Total Copper: 0.308266666666667
Total Manganese: 0.0997333333333333
Total Seleneium: 571.2
Total Vit_C: 0
Total Thiamin: 0.208533333333333
Total Riboflavin: 1.69546666666667
Total Niacin: 21.6965333333333
Total Panto_Acid: 3.0192
Total Vit_B6: 1.904
Total Folate_Tot: 81.6
Total Folic_Acid: 0
Total Food_Folate: 81.6
Total Folate_DFE: 81.6
Total Choline_Tot: 589.333333333333
Total Vit_B12: 12.6026666666667
Total Vit_A_IU: 136
Total Vit_A_RAE: 36.2666666666667
Total Retinol: 36.2666666666667
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 3.264
Total Vit_D: 34.4533333333333
Total Vit_D_IU: 1369.06666666667
Total Vit_K: 0
Total FA_Sat: 3.14613333333333
Total FA_Mono: 3.49066666666667
Total FA_Poly: 3.63573333333333
Total Cholesterol: 453.333333333333

1 teaspoon salt


Number of Grams: 6
Total Moisture: 0.012
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 5.988
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 1.44
Total Iron: 0.0198
Total Magnesium: 0.06
Total Phosphorus: 0
Total Potassium: 0.48
Total Sodium: 2325.48
Total Zinc: 0.006
Total Copper: 0.0018
Total Manganese: 0.006
Total Seleneium: 0.006
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

6 medium-sized 6rm ripe tomatoes, peeled, seeded and finely chopped (see lingcod with garlic and tomatoes, page 31), or substitute 2 cups chopped drained canned tomatoes


Number of Grams: 738
Total Moisture: 697.5576
Total Calorie: 132.84
Protein: 6.4944
Total Fat: 1.476
Total Ash: 3.69
Total Carbohydrate: 28.7082
Total Fiber: 8.856
Total Sugar: 19.4094
Total Calcium: 73.8
Total Iron: 1.9926
Total Magnesium: 81.18
Total Phosphorus: 177.12
Total Potassium: 1749.06
Total Sodium: 36.9
Total Zinc: 1.2546
Total Copper: 0.43542
Total Manganese: 0.84132
Total Seleneium: 0
Total Vit_C: 101.106
Total Thiamin: 0.27306
Total Riboflavin: 0.14022
Total Niacin: 4.38372
Total Panto_Acid: 0.65682
Total Vit_B6: 0.5904
Total Folate_Tot: 110.7
Total Folic_Acid: 0
Total Food_Folate: 110.7
Total Folate_DFE: 110.7
Total Choline_Tot: 44.28
Total Vit_B12: 0
Total Vit_A_IU: 6147.54
Total Vit_A_RAE: 309.96
Total Retinol: 0
Total Alpha_Carot: 745.38
Total Beta_Carot: 3313.62
Total Beta_Crypt: 0
Total Lycopene: 18988.74
Total Lut_Zea: 907.74
Total Vit_E: 3.9852
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 58.302
Total FA_Sat: 0.20664
Total FA_Mono: 0.22878
Total FA_Poly: 0.61254
Total Cholesterol: 0


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