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Athenian Fish (20 Minute Meal)

Source: Genius Kitchen(food.com)
Estimated Nutritional Profile
Nutrient Quantity
Protein (g)363.2598
Energy (kCal)1704.6043
Carbohydrates (g)20.3092
Total fats (g)9.6889
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Preheat large saute pan on medium-high for 2-3 minutes. | 2. In the meanwhile, season both sides of the fish fillets with pepper and 1/2 t of the Greek seasoning. Wash your hands. | 3. Place oil in pan; swirl to coat. Add garlic and onion; cook 1-2 minutes until onion is soft. | 4. Add fish fillets (wash hands). Top fish with remaining ingredients (including remaining 1/2 t Greek seasoning). | 5. Cover and cook 8-10 minutes, stirring veggies once. Cooking time will depend on the thickness of the fish. . .fish is done when it has an internal temperature of 145 degrees and flesh is opaque and separates easily with a fork. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    tilapia fillet 4 thawed 1613.8703 0.0 359.0408 9.0667
    lemon pepper 1/2 teaspoon 1613.8703 0.0 359.0408 9.0667
    greek seasoning 1 teaspoon divided 1613.8703 0.0 359.0408 9.0667
    extra virgin olive oil 1 tablespoon 1613.8703 0.0 359.0408 9.0667
    garlic 1 tablespoon minced 12.665 2.8101 0.5406 0.0425
    onion 1/4 cup diced 16.0 3.736 0.44 0.04
    artichoke heart 1 can quartered drained 1613.8703 0.0 359.0408 9.0667
    tomato 1 can diced drained 62.068999999999996 13.7631 3.2384 0.5397
    white wine 1/2 cup - - - -
    black olive 2 tablespoons sliced 1613.8703 0.0 359.0408 9.0667

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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