Directions:
- In large nonstick skillet heat oil over medium heat. Add onion, garlic and carrot. Cook and stir 3 to 4 minutes or until onion is crisp-tender. Meanwhile, sprinkle fish lightly with salt and pepper to taste.
- Add tomatoes and 2 tablespoons water or white wine to skillet. Top with fillets. Cover. Cook over medium-low heat 12 to 15 minutes or until fish flakes easily at thickest part.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 176.85 Kcal (740 kJ) | ||
| Calories from fat | 52.52 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.84g | 9% | |
|---|---|---|---|
| Cholesterol | 58mg | 19% | |
| Sodium | 86.03mg | 4% | |
| Potassium | 606.72mg | 13% | |
| Total Carbs | 7.99g | 3% | |
| Sugars | 4.08g | 16% | |
| Dietary Fiber | 2g | 8% | |
| Protein | 24.34g | 49% | |
| Vitamin C | 10.7mg | 18% | |
| Vitamin A | 0.3mg | 11% | |
| Iron | 1.2mg | 7% | |
| Calcium | 35.8mg | 4% | |
| Amount Per 100 g | |||
| Calories | 78.25 Kcal (328 kJ) | ||
| Calories from fat | 23.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.58g | 9% | |
|---|---|---|---|
| Cholesterol | 25.66mg | 19% | |
| Sodium | 38.07mg | 4% | |
| Potassium | 268.46mg | 13% | |
| Total Carbs | 3.54g | 3% | |
| Sugars | 1.81g | 16% | |
| Dietary Fiber | 0.88g | 8% | |
| Protein | 10.77g | 49% | |
| Vitamin C | 4.7mg | 18% | |
| Vitamin A | 0.1mg | 11% | |
| Iron | 0.5mg | 7% | |
| Calcium | 15.8mg | 4% | |
* 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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