Ingredients:
- ( i used frozen mahi i bought on sale) cut into bite sized chunks.(skin fish if needed) salt & pepper, cover and set aside.
- 1 red onion, sliced thinly
- 3-4 garlic cloves, sliced thinly
- 3-4 red potatoes , cut into 1 1/2 inch pieces
- 1 bay leaf
Directions:
- Heat a large sauce pan to medium heat.
- Add olive oil.
- Saute the onion and garlic until soft.
- Add everything else EXCEPT fish to the pan.
- Add water if needed to cover the vegetables.
- Bring to a boil then simmer , covered for 25 minutes.
- Add fish and cook for 4 more minutes
- Sprinkle with parsley.
- Serve immediately with some crusty bread..
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 91.96 Kcal (385 kJ) | ||
| Calories from fat | 38.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.31g | 7% | |
|---|---|---|---|
| Sodium | 118.74mg | 5% | |
| Potassium | 272.92mg | 6% | |
| Total Carbs | 7.62g | 3% | |
| Sugars | 0.84g | 3% | |
| Dietary Fiber | 1.96g | 8% | |
| Protein | 5.08g | 10% | |
| Vitamin C | 5.8mg | 10% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.8mg | 10% | |
| Calcium | 24.1mg | 2% | |
| Amount Per 100 g | |||
| Calories | 142.13 Kcal (595 kJ) | ||
| Calories from fat | 59.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.66g | 7% | |
|---|---|---|---|
| Sodium | 183.52mg | 5% | |
| Potassium | 421.81mg | 6% | |
| Total Carbs | 11.77g | 3% | |
| Sugars | 1.3g | 3% | |
| Dietary Fiber | 3.03g | 8% | |
| Protein | 7.84g | 10% | |
| Vitamin C | 8.9mg | 10% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 2.8mg | 10% | |
| Calcium | 37.3mg | 2% | |
* 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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