Carrot oat bran muffins

Ingredients

  • 8 cobia filet 6oz each
  • 4 Tbsp Ghee (or olive oil)
  • 1 Cup Small Diced Onion
  • 4 Garlic Cloves Crushed & Chopped
  • 1 Cup Small Diced Potato
  • 1 Cup Diced Calabaza
  • 2 Tbsp Tomato Paste
  • 1½ Cups White Wine
  • 2 Cups Vine Ripe Tomatoes Diced
  • ¼ Cup Picked Thyme
  • 4 Cups Vegetable Stock or Clam Stock
  • 1½ Cup Chopped Kale or Collard Greens

Directions

  1. Sauté the onions & garlic in the ghee (olive oil)
  2. When a little soft, add tomato paste & stir on low heat for about 1 – 2 minutes
  3. Add the wine and bring to a simmer for 3 – 4 minutes
  4. Add the tomatoes, thyme, potato, carrot, kale/collard greens and vegetable stock/clam stock and simmer for about 10 – 15 minutes
  5. Season to taste with salt & pepper

Directions for the fish

  1. Season the fish filets with salt & pepper
  2. Sear both sides in a large sauté pan
  3. Add the vegetable stock (broth) mixture into the fish pan
  4. Cook until the fish is opaque in the stock (broth)
  5. Then place a serving of green banana mash in the center of shallow bowl
  6. Placing a filet on top of the mash
  7. Then spoon over the sauce and vegetables
  8. Serve

Nutrition Facts:

Serv. Size: 1 | Servings: 8-10 | Amount Per Serving: Calories 174 | Total Fat 6.2g |Sodium 184mg | Total Carb. 6.5g | Protein 16.6g

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