Directions:
- Preheat oven to 300F and lightly spritz a casserole dish with cooking spray.
- Trim off any dark parts of fish and cut into slices.
- Place on a board and tenderize with a mallet until it becomes soft but not mushy.
- Dip into eggs, then in cracker crumbs and fry quickly in olive oil until golden.
- Place to prepared casserole dish.
- Place remaining ingredients into the frying pan and cook for five minutes, stirring constantly.
- Pour over fish, cover and bake for an hour.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 217.15 Kcal (909 kJ) | ||
| Calories from fat | 27.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.02g | 5% | |
|---|---|---|---|
| Cholesterol | 183.05mg | 61% | |
| Sodium | 488.42mg | 20% | |
| Potassium | 510.2mg | 11% | |
| Total Carbs | 17.84g | 6% | |
| Sugars | 1.59g | 6% | |
| Dietary Fiber | 1.38g | 6% | |
| Protein | 28.91g | 58% | |
| Vitamin C | 13.6mg | 23% | |
| Iron | 5.4mg | 30% | |
| Calcium | 67.4mg | 7% | |
| Amount Per 100 g | |||
| Calories | 86.96 Kcal (364 kJ) | ||
| Calories from fat | 10.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.21g | 5% | |
|---|---|---|---|
| Cholesterol | 73.3mg | 61% | |
| Sodium | 195.59mg | 20% | |
| Potassium | 204.31mg | 11% | |
| Total Carbs | 7.14g | 6% | |
| Sugars | 0.64g | 6% | |
| Dietary Fiber | 0.55g | 6% | |
| Protein | 11.58g | 58% | |
| Vitamin C | 5.5mg | 23% | |
| Iron | 2.2mg | 30% | |
| Calcium | 27mg | 7% | |
* 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.
Try this similar recipes
-
Baked Lasagne
Olive oil, Ground beef, Onion, chopped, Garlic clove and 11 more.. -
Simmered Beef Cubes With Veggies and Barley
Stewed boneless beef cubes and 12 more.. -
Couscous Salad
Zucchini, Ears sweet corn, Olive oil, divided and 8 more.. -
Huey's Green Bean, Potato and Bacon Salad
Baby potatoes, peeled & either halved or quartered depend... and 15 more.. -
Mushroom Barley Pilaf
Mushroom, quartered, Olive oil, Carrots, diced and 7 more.. -
Fettuccine Meatball Lasagne
Olive oil, Onion, finely chopped, Garlic cloves, minced and 22 more.. -
Creole Okra
Olive oil, Onion, chopped, Garlic, minced and 7 more.. -
Salad Nicoise with Seared Tuna (Tyler Florence)
Garlic cloves, minced, Dijon mustard, Red wine vinegar and 16 more.. -
Paprika Chicken One-Pot
Light olive oil and 13 more.. -
Manicotti Homemade
Olive oil, Chopped onions and 21 more.. -
Braised Beef & Roasted Garlic Pie
Head garlic, Olive oil and 12 more.. -
Meatloaf from Home
Egg yolks, Porridge oats, Carrots, peeled and grated and 18 more..
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
