Directions:
- Heat 1 teaspoon oil in a large saucepan over medium heat. Add onion and next 6 ingredients (onion through garlic); cook 7 minutes or until tender, stirring frequently. Stir in water, tomato paste, and clam juice; bring to a boil. Reduce heat, and simmer 45 minutes.
- Strain mixture through a sieve over a bowl; discard solids. Return mixture to pan; bring to a boil. Add potato; cook 5 minutes. Add fennel; cook 4 minutes. Remove from heat, and keep warm.
- Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle fish with salt and pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 212.35 Kcal (889 kJ) | ||
| Calories from fat | 38.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.26g | 7% | |
|---|---|---|---|
| Cholesterol | 7.94mg | 3% | |
| Sodium | 418.8mg | 17% | |
| Potassium | 1200.71mg | 26% | |
| Total Carbs | 33.14g | 11% | |
| Sugars | 4.24g | 17% | |
| Dietary Fiber | 6.33g | 25% | |
| Protein | 10.15g | 20% | |
| Vitamin C | 37.8mg | 63% | |
| Iron | 70.6mg | 392% | |
| Calcium | 109.5mg | 11% | |
| Amount Per 100 g | |||
| Calories | 48.8 Kcal (204 kJ) | ||
| Calories from fat | 8.82 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.98g | 7% | |
|---|---|---|---|
| Cholesterol | 1.82mg | 3% | |
| Sodium | 96.25mg | 17% | |
| Potassium | 275.96mg | 26% | |
| Total Carbs | 7.62g | 11% | |
| Sugars | 0.97g | 17% | |
| Dietary Fiber | 1.46g | 25% | |
| Protein | 2.33g | 20% | |
| Vitamin C | 8.7mg | 63% | |
| Iron | 16.2mg | 392% | |
| Calcium | 25.2mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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