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Crispy Tilapia (Full Meal for Two)

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)208.0473
Energy (kCal)2512.1734
Carbohydrates (g)55.7726
Total fats (g)157.2378
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Sauce. | 2. Combine all ingredients in a mortar and grind to a thick paste. Reserve to apply to the fish as you eat it. | 3. Soup. | 4. Combine the broth, lime juice, and soy sauce and bring to a boil. Reduce to a simmer and hold at heat. | 5. Won Tons: | 6. Sweat, not sauté, the vegetables until they are translucent but not browned. Mix in the chicken and thoroughly combine. Let the mixture cool. Lay out won ton wrappers on a cookie sheet that will fit in your freezer. Using a melon baller or small spoon, place a lump of the mixture in the center of each wrapper. Brush all four edges of each wrapper with water and cover with a second wrapper. Carefully press all the edges tight. Place in your freezer for a few hours then you can remove and bag them and they won’t stick together. | 7. Fish. | 8. Add the oil to the skillet and bring the oil to 375 degrees. Depending on the size of your skillet add more oil to get a depth of 3/4 inch. Make 3 deep cuts on each side of the fish. Carefully place the fish in the skillet letting it fall away from you. Back away from the stove for 7 minutes. Don’t touch the fish or skillet. Gently turn the fish over using tongs to avoid splashing. Cook for 4 more minutes, remove and place on a paper towel to drain. | 9. While the fish is draining, put the frozen won tons in the broth and bring back to low boil for two minutes. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    chicken broth 2 cups 156.24 3.78 22.2768 5.2416
    lime juice 1 3.7812 1.2735 0.0635 0.0106
    soy sauce 2 teaspoons 5.617999999999999 0.5226 0.8628 0.0604
    wonton skin 4 stuffed - - - -
    chicken 2 tablespoons shredded pre-cooked - - - -
    carrot 2 teaspoons shredded 2.1867 0.5109 0.0496 0.0128
    onion 2 teaspoons chopped 2.6667 0.6227 0.0733 0.0067
    celery 2 teaspoons chopped 0.6733 0.125 0.028999999999999998 0.0072
    cilantro 1 teaspoon chopped 0.0767 0.0122 0.0071 0.0017
    garlic 1 teaspoon minced 4.172 0.9257 0.1781 0.013999999999999999
    wonton wrapper 24 - - - -
    fish 2 cleaned 1187.736 0.0 184.5071 43.8828
    peanut oil 1/2 cup 954.72 0.0 0.0 108.0
    chilies 2 194.3028 48.0 0.0 0.0
    garlic clove 4 minced 4.172 0.9257 0.1781 0.013999999999999999
    salt 1/4 teaspoon - - - -
    thai fish sauce 3 tablespoons - - - -
    chili oil 1 teaspoon - - - -
    kaffir lime leaf 2 chopped - - - -
    lime zest 1/4 teaspoon - - - -

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



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