Directions:
- Cook onion in the microwave about two minutes. In medium saucepan, combine all ingredients except flour, fish, and oil.
- Bring tomato mixture to a boil and simmer 3-5 minutes or until slightly thickened, adding the flour, if necessary.
- Meanwhile, use oil to coat a 9 nonstick skillet and cook fish on medium-low heat for 2-3 minutes on each side or until fillets begin to separate slightly. Pour tomato sauce over fish.
- Serve over hot rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 66.19 Kcal (277 kJ) | ||
| Calories from fat | 37.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.15g | 6% | |
|---|---|---|---|
| Cholesterol | 11.62mg | 4% | |
| Sodium | 145.02mg | 6% | |
| Potassium | 143.98mg | 3% | |
| Total Carbs | 2.06g | 1% | |
| Sugars | 0.35g | 1% | |
| Dietary Fiber | 0.48g | 2% | |
| Protein | 5.19g | 10% | |
| Vitamin C | 1.8mg | 3% | |
| Iron | 0.5mg | 3% | |
| Calcium | 30.5mg | 3% | |
| Amount Per 100 g | |||
| Calories | 132.95 Kcal (557 kJ) | ||
| Calories from fat | 75.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.34g | 6% | |
|---|---|---|---|
| Cholesterol | 23.33mg | 4% | |
| Sodium | 291.28mg | 6% | |
| Potassium | 289.19mg | 3% | |
| Total Carbs | 4.13g | 1% | |
| Sugars | 0.71g | 1% | |
| Dietary Fiber | 0.97g | 2% | |
| Protein | 10.42g | 10% | |
| Vitamin C | 3.7mg | 3% | |
| Iron | 1.1mg | 3% | |
| Calcium | 61.3mg | 3% | |
* 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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