Ingredients:
- 1/2 onion, diced
- salt and black pepper to taste
- 1 tsp italian seasoning
- garlic powder to taste
Directions:
- Place 1 tablespoon of oil in a heavy bottomed skillet over medium heat. Saute onion, green pepper, and carrot until golden brown; remove from the pan. Using the remaining 2 tablespoons of oil, sear all of the fillets on both sides. Lay all of the fillets into the skillet, sprinkle with salt, pepper, Italian seasoning, and garlic powder. Top with the sauteed vegetables, and pour on the diced tomatoes, tomato sauce, and white wine.
- Bring to a simmer, and cook gently until the sauce has thickened slightly, and fish flakes easily with a fork, about 10 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 134.98 Kcal (565 kJ) | ||
| Calories from fat | 80.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.93g | 14% | |
|---|---|---|---|
| Cholesterol | 20.12mg | 7% | |
| Sodium | 144.42mg | 6% | |
| Potassium | 168.79mg | 4% | |
| Total Carbs | 5.38g | 2% | |
| Sugars | 1.54g | 6% | |
| Dietary Fiber | 0.85g | 3% | |
| Protein | 5.32g | 11% | |
| Vitamin C | 9.1mg | 15% | |
| Vitamin A | 0.3mg | 9% | |
| Iron | 3.5mg | 19% | |
| Calcium | 19.3mg | 2% | |
| Amount Per 100 g | |||
| Calories | 170.62 Kcal (714 kJ) | ||
| Calories from fat | 101.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.29g | 14% | |
|---|---|---|---|
| Cholesterol | 25.43mg | 7% | |
| Sodium | 182.56mg | 6% | |
| Potassium | 213.37mg | 4% | |
| Total Carbs | 6.8g | 2% | |
| Sugars | 1.95g | 6% | |
| Dietary Fiber | 1.07g | 3% | |
| Protein | 6.72g | 11% | |
| Vitamin C | 11.5mg | 15% | |
| Vitamin A | 0.3mg | 9% | |
| Iron | 4.4mg | 19% | |
| Calcium | 24.4mg | 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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