Directions:
- Preheat oven to 375-degrees F.
- Spray 9x13-inch baking dish with non stick cooking spray.
- Heat oil in skillet over medium heat. Add onions and cook for 8- 10 minutes.
- Add green onions, parsley, garlic and tomato sauce. Continue cooking over medium low for 5 minutes.
- Season fish with salt and pepper. Place in prepared pan.
- Pour sauce over fish.
- Bake for 20-30 minutes or until fish is cooked through.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 132.85 Kcal (556 kJ) | ||
| Calories from fat | 72.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.02g | 12% | |
|---|---|---|---|
| Cholesterol | 11.34mg | 4% | |
| Sodium | 142.81mg | 6% | |
| Potassium | 198.83mg | 4% | |
| Total Carbs | 8.35g | 3% | |
| Sugars | 3.27g | 13% | |
| Dietary Fiber | 1.82g | 7% | |
| Protein | 6.88g | 14% | |
| Vitamin C | 25.1mg | 42% | |
| Iron | 1mg | 6% | |
| Calcium | 38.6mg | 4% | |
| Amount Per 100 g | |||
| Calories | 111.7 Kcal (468 kJ) | ||
| Calories from fat | 60.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.74g | 12% | |
|---|---|---|---|
| Cholesterol | 9.53mg | 4% | |
| Sodium | 120.07mg | 6% | |
| Potassium | 167.17mg | 4% | |
| Total Carbs | 7.02g | 3% | |
| Sugars | 2.75g | 13% | |
| Dietary Fiber | 1.53g | 7% | |
| Protein | 5.79g | 14% | |
| Vitamin C | 21.1mg | 42% | |
| Iron | 0.8mg | 6% | |
| Calcium | 32.4mg | 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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