Directions:
- TO PREPARE SAUCE:.
- Combine first seven ingredients in a saucepan.
- Simmer for 30 minutes.
- Add olive oil, and simmer for an additional 30 minutes or until sauce is thickened and reduced in volume.
- Add Salt and Pepper to taste.
- Serve sauce over fish.
- TO PREPARE FISH:.
- There are various methods you may use but I prefere one of the following:.
- METHOD ONE:Preheat oven to 400°F Butter a baking dish large enough to hold all the fillets in one layer, and place the fish in it.
- Dot with butter, salt and pepper to taste.
- Cook in the oven 10-12 minutes, or until fish flakes easily with a fork.
- OR.
- METHOD TWO: Place fish fillets on a large piece of aluminum foil.
- Salt and pepper to taste.
- Fold foil securely around fish and place in steamer over boiling water.
- Steam about 5 minutes, or until fish flakes easily with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 739.41 Kcal (3096 kJ) | ||
| Calories from fat | 399.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 44.33g | 68% | |
|---|---|---|---|
| Sodium | 1117.82mg | 47% | |
| Potassium | 1644.37mg | 35% | |
| Total Carbs | 28.25g | 9% | |
| Sugars | 5.98g | 24% | |
| Dietary Fiber | 15g | 60% | |
| Protein | 53.4g | 107% | |
| Vitamin C | 16.9mg | 28% | |
| Iron | 4.9mg | 27% | |
| Calcium | 236.4mg | 24% | |
| Amount Per 100 g | |||
| Calories | 199.99 Kcal (837 kJ) | ||
| Calories from fat | 107.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.99g | 68% | |
|---|---|---|---|
| Sodium | 302.33mg | 47% | |
| Potassium | 444.75mg | 35% | |
| Total Carbs | 7.64g | 9% | |
| Sugars | 1.62g | 24% | |
| Dietary Fiber | 4.06g | 60% | |
| Protein | 14.44g | 107% | |
| Vitamin C | 4.6mg | 28% | |
| Iron | 1.3mg | 27% | |
| Calcium | 63.9mg | 24% | |
* 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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