Directions:
- Preheat the oven to 200C/400F/gas mark 4.
- Notice that the onion is separated and cut differently, WHITE is chopped, and later GREEN is bigger pieces.
- Use roasting pan that is about the same size as fillets will be when laid in, spray with cooking spray, place fish, drizzle with olive oil, lemon juice, salt, and pepper.
- Roast for about twelve minutes or until the fish is soft when prodded with a fork.
- MEANWHILE make sauce -in a saucepan, melt the butter, add the chopped WHITE part of the spring onions.
- Saute until soft.
- Add grapes, with a pinch of salt, black pepper, white wine, and garlic.
- Cover and simmer, about 5 minutes, or until the grapes are soft.
- With scissors snip the GREEN part of the spring onions over the grapes.
- Serve fish over mashed potatoes topped with grape sauce.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1106.64 Kcal (4633 kJ) | ||
| Calories from fat | 493.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 54.81g | 84% | |
|---|---|---|---|
| Cholesterol | 30.53mg | 10% | |
| Sodium | 1309.69mg | 55% | |
| Potassium | 2059.7mg | 44% | |
| Total Carbs | 91.16g | 30% | |
| Sugars | 24.04g | 96% | |
| Dietary Fiber | 19.6g | 78% | |
| Protein | 58.18g | 116% | |
| Vitamin C | 20mg | 33% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 7.3mg | 41% | |
| Calcium | 315.6mg | 32% | |
| Amount Per 100 g | |||
| Calories | 182.75 Kcal (765 kJ) | ||
| Calories from fat | 81.46 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.05g | 84% | |
|---|---|---|---|
| Cholesterol | 5.04mg | 10% | |
| Sodium | 216.28mg | 55% | |
| Potassium | 340.14mg | 44% | |
| Total Carbs | 15.05g | 30% | |
| Sugars | 3.97g | 96% | |
| Dietary Fiber | 3.24g | 78% | |
| Protein | 9.61g | 116% | |
| Vitamin C | 3.3mg | 33% | |
| Iron | 1.2mg | 41% | |
| Calcium | 52.1mg | 32% | |
* 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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