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Make sure that your fish is dry and season with salt and pepper. Rub on the Caribbean light fish spice and marinate for 20 minutes in the fridge. Make small incisions into the skin of the fish and push a bay leaf into it, approximately 5 on each side of the fish, well spaced, and arrange the fish on a baking tray. Melt the butter and pour over the fish then bake in a preheated oven at 200C for approximately 20 minutes. During this time prepare the sauce. Fry the onions in 1/2 oil 1/2 butter till soft. Add the red pepper and chilli and fry for a further 3 minutes. Dust with the flour and stir in well. Add the chicken stock, tomato and thyme, salt and pepper. Simmer till all the ingredients are very soft and add the butter and stir in. liquidize and pass through a fine sieve. Remove the fish from the oven and serve with the sauce.
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|Serving Size: 1 Serving (523g)|
|Recipe Makes: 1 servings|
|Calories from Fat: 1424 (90%)|
|Amt Per Serving||% DV|
|Total Fat 158.2g||211 %|
|Saturated Fat 82.9g||414 %|
|Monounsaturated Fat 55.9g|
|Polyunsanturated Fat 9.1g|
|Cholesterol 331.6mg||102 %|
|Sodium 896.6mg||31 %|
|Potassium 518.3mg||14 %|
|Total Carbohydrate 39.6g||12 %|
|Dietary Fiber 7.8g||31 %|
|Sugars, other 31.8g|
|Protein 12.1g||17 %|
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Calories per serving: 1578
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