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Wheat Bran Oven Grilled Fish

Source: Genius Kitchen(food.com)
Estimated Nutritional Profile
Nutrient Quantity
Protein (g)21.5514
Energy (kCal)376.2545
Carbohydrates (g)104.1816
Total fats (g)6.64
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Mix: Chopped Carrot + Salt + Pepper + 1 tsp Cumin + Lemon Juice + 2 Garlic Cloves minced. | 2. Clean Fish then stuff with that mix. | 3. Leave for an hour. | 4. Cover both sides of fish with wheat bran. | 5. Preheat oven to max temp with an oven safe pane inside. | 6. When the oven reaches temp, take the pane out. | 7. Spray with Oil and put fish on it and put it back in oven. | 8. Leave for 30-45 mins or until fish can be moved without bran falling off. | 9. Mix finishing sauce (- 1 tbsp vineger, Half lemon, 1 tsp salt, 2 garlic cloves minced, 1 tsp cumin, 1 cup water) in a separate bowl. | 10. Turn grill on until fish blackens. | 11. Take out of oven and pour finishing sauce on fish, cover with foil and leave for 10 mins before serving -- . | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    wheat bran 2 cups 250.56 74.8316 18.038 4.93
    carrot 1 chopped 52.48 12.2624 1.1904 0.3072
    salt 1 tablespoon - - - -
    pepper 1 teaspoon 5.773 1.4708 0.239 0.075
    cumin 2 teaspoons 15.75 1.8581 0.748 0.9353
    lemon juice 1/2 cup 26.84 8.418 0.42700000000000005 0.2928
    garlic clove 4 minced 17.88 3.9672 0.7632 0.06
    vinegar 1 tablespoon 3.1289999999999996 0.1386 0.0 0.0
    lemon 3 cut 3.8425 1.2349 0.1458 0.0397
    water 1 cup 0.0 0.0 0.0 0.0

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



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