Directions:
- Cut the fish into 2 pieces.
- Peel the onion and cut into 1/4 slices. Cut the pepper and tomato in half and remove and discard seeds and stems. Cut the pepper and tomato into 1/2 pieces and set the veggies aside.
- Put 1 tablespoons of the oil into a large frying pan or wok and begin heating over medium-high heat.
- Add the fish and cook for 5 minutes, stirring occasionally. Remove from heat and transfer the fish and any liquid to a bowl.
- Add the remaining oil to the pan and begin heating over medium-high heat. Add the onion, tomato and bell pepper and cook about 5 minutes, stirring occasionally, or until veggies begin to soften. Add the spices and mix well.
- Return the partly cooked fish to the pan and stir gently so it is covered with sauce. Turn the heat down to medium, cover and cook for 5 minutes.
- Serve immediately or set aside until ready to eat, then reheat briefly.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 482.97 Kcal (2022 kJ) | ||
| Calories from fat | 263.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 29.3g | 45% | |
|---|---|---|---|
| Cholesterol | 120.74mg | 40% | |
| Sodium | 772.77mg | 32% | |
| Potassium | 795.29mg | 17% | |
| Total Carbs | 20.37g | 7% | |
| Sugars | 3.67g | 15% | |
| Dietary Fiber | 3.41g | 14% | |
| Protein | 31.58g | 63% | |
| Vitamin C | 39.1mg | 65% | |
| Vitamin A | 0.8mg | 25% | |
| Iron | 14.8mg | 82% | |
| Calcium | 94.9mg | 9% | |
| Amount Per 100 g | |||
| Calories | 166.49 Kcal (697 kJ) | ||
| Calories from fat | 90.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.1g | 45% | |
|---|---|---|---|
| Cholesterol | 41.62mg | 40% | |
| Sodium | 266.39mg | 32% | |
| Potassium | 274.16mg | 17% | |
| Total Carbs | 7.02g | 7% | |
| Sugars | 1.27g | 15% | |
| Dietary Fiber | 1.18g | 14% | |
| Protein | 10.89g | 63% | |
| Vitamin C | 13.5mg | 65% | |
| Vitamin A | 0.3mg | 25% | |
| Iron | 5.1mg | 82% | |
| Calcium | 32.7mg | 9% | |
* 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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