Directions:
- Put half the oil in a deep skillet wide enough to accommodate the fish. Turn heat to medium high. Sprinkle fish with salt and pepper, and dredge skin side in flour. When oil is hot (a pinch of flour will sizzle), put fish in pan skin side down and cook, adjusting heat as necessary so fish browns but does not burn. Cook without turning 5 to 10 minutes, until bottom of fish is nicely browned. Turn off heat, and carefully remove fish to a platter, browned side up.
- Let pan cool a few moments, and wipe it out with paper towels. Add the remaining oil and the onion, garlic and pepper; cook together over medium-high heat, stirring occasionally, until softened, about 10 minutes. Add tomatoes and, if you are using them, capers. Cook, stirring occasionally, until tomatoes break up, 5 to 10 minutes; adjust heat so mixture bubbles steadily but not violently.
- Return fish to pan skin side up, and cook just until fish is tender. Garnish, and serve fish with sauce.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 2407.29 Kcal (10079 kJ) | ||
| Calories from fat | 995.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 110.63g | 170% | |
|---|---|---|---|
| Cholesterol | 489.78mg | 163% | |
| Sodium | 4148.49mg | 173% | |
| Potassium | 4590.11mg | 98% | |
| Total Carbs | 195.14g | 65% | |
| Sugars | 19.82g | 79% | |
| Dietary Fiber | 24.61g | 98% | |
| Protein | 167.27g | 335% | |
| Vitamin C | 197.7mg | 329% | |
| Vitamin A | 3mg | 99% | |
| Iron | 60.9mg | 338% | |
| Calcium | 674.9mg | 67% | |
| Amount Per 100 g | |||
| Calories | 148.56 Kcal (622 kJ) | ||
| Calories from fat | 61.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.83g | 170% | |
|---|---|---|---|
| Cholesterol | 30.22mg | 163% | |
| Sodium | 256.01mg | 173% | |
| Potassium | 283.26mg | 98% | |
| Total Carbs | 12.04g | 65% | |
| Sugars | 1.22g | 79% | |
| Dietary Fiber | 1.52g | 98% | |
| Protein | 10.32g | 335% | |
| Vitamin C | 12.2mg | 329% | |
| Vitamin A | 0.2mg | 99% | |
| Iron | 3.8mg | 338% | |
| Calcium | 41.7mg | 67% | |
* 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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