Directions:
- Season the fish both inside and out with salt and pepper.
- Heat the oil in a frying pan; slice the onions coarsely in rings and soften them in the oil for about 10-15 minutes, without allowing them to brown.
- Put half the onions over the bottom of an ovenproof dish and lay the fish on top.
- Slice the tomatoes and lay them over the fish.
- Now spread the onions on top and sprinkle the oil (in which they were softened) over everything.
- Add the parsley and lemon juice.
- Season again lightly and cover the fish with kitchen foil.
- Bake at 180°C/ 350°F/ Gas Mark 4 for 30 minutes for small filets, 35-40 minutes for larger filets.
- Serve as it is, in the dish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 199.6 Kcal (836 kJ) | ||
| Calories from fat | 60.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.67g | 10% | |
|---|---|---|---|
| Cholesterol | 73.35mg | 24% | |
| Sodium | 490.47mg | 20% | |
| Potassium | 572.56mg | 12% | |
| Total Carbs | 12.43g | 4% | |
| Sugars | 6.27g | 25% | |
| Dietary Fiber | 2.84g | 11% | |
| Protein | 21.3g | 43% | |
| Vitamin C | 17.4mg | 29% | |
| Calcium | 67.1mg | 7% | |
| Amount Per 100 g | |||
| Calories | 58.21 Kcal (244 kJ) | ||
| Calories from fat | 17.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.94g | 10% | |
|---|---|---|---|
| Cholesterol | 21.39mg | 24% | |
| Sodium | 143.03mg | 20% | |
| Potassium | 166.97mg | 12% | |
| Total Carbs | 3.62g | 4% | |
| Sugars | 1.83g | 25% | |
| Dietary Fiber | 0.83g | 11% | |
| Protein | 6.21g | 43% | |
| Vitamin C | 5.1mg | 29% | |
| Calcium | 19.6mg | 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.
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