Ingredients:
- 4 (800 g) firm boneless white fish fillets ( we use ling or blue eye cod , but that might not make any sense outside australia)
Directions:
- Place the fish in a glass dish and sprinkle with the lime juice.
- Cover and marinate for 1 hour.
- Heat the oil in a large saucepan and cook the onion over a low heat for 10 minutes or until soft.
- Add the garlic and chilli and increase the heat to medium and cook stirring, for 1 minute or until aromatic.
- Add the tomatoes and simmer uncovered for 10-15 minutes over a medium heat until slightly thickened.
- Stir in the fresh herbs and capers,and season with salt and pepper.
- Drain the fish from the marinade.
- Pour half the sauce into a large frying pan, and place the fillets on top of this.
- Pour the remaining sauce over.
- Cover and simmer over a low to medium heat for 6-7 minutes or until the fish is just cooked.
- Serve at once.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 35.43 Kcal (148 kJ) | ||
| Calories from fat | 0.98 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.11g | 0% | |
|---|---|---|---|
| Cholesterol | 0.41mg | 0% | |
| Sodium | 94.94mg | 4% | |
| Potassium | 169.49mg | 4% | |
| Total Carbs | 9.09g | 3% | |
| Sugars | 2.81g | 11% | |
| Dietary Fiber | 2.21g | 9% | |
| Protein | 1.42g | 3% | |
| Vitamin C | 45.4mg | 76% | |
| Iron | 0.9mg | 5% | |
| Calcium | 34.7mg | 3% | |
| Amount Per 100 g | |||
| Calories | 39.12 Kcal (164 kJ) | ||
| Calories from fat | 1.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.12g | 0% | |
|---|---|---|---|
| Cholesterol | 0.45mg | 0% | |
| Sodium | 104.82mg | 4% | |
| Potassium | 187.13mg | 4% | |
| Total Carbs | 10.03g | 3% | |
| Sugars | 3.1g | 11% | |
| Dietary Fiber | 2.44g | 9% | |
| Protein | 1.57g | 3% | |
| Vitamin C | 50.1mg | 76% | |
| Iron | 0.9mg | 5% | |
| Calcium | 38.3mg | 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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