Directions:
- In a large skillet heat 2 tablespoons olive oil over medium high heat. Pat fillets dry and season with black pepper. Carefully place fillets in pan and quickly brown on both sides. Transfer to baking dish and place in 200 degree oven and bake for 10 to12 minutes.
- Add 1 tablespoon olive oil to same pan and cook onion for 1 minute. Stir in garlic and cook for 30 seconds. Add tomatoes and stir to combine. Bring to a simmer and cook for 3 to 4 minutes. Stir in olives, parsley and red pepper flakes.
- Remove fish from oven and place on serving plates. Top with sauce and serve with parsley- buttered noodles
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 551.19 Kcal (2308 kJ) | ||
| Calories from fat | 289.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 32.2g | 50% | |
|---|---|---|---|
| Cholesterol | 83.9mg | 28% | |
| Sodium | 1284.43mg | 54% | |
| Potassium | 1723.83mg | 37% | |
| Total Carbs | 17.9g | 6% | |
| Sugars | 9.01g | 36% | |
| Dietary Fiber | 6.13g | 25% | |
| Protein | 47.75g | 96% | |
| Vitamin C | 26mg | 43% | |
| Iron | 4.4mg | 25% | |
| Calcium | 167.9mg | 17% | |
| Amount Per 100 g | |||
| Calories | 105.65 Kcal (442 kJ) | ||
| Calories from fat | 55.54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.17g | 50% | |
|---|---|---|---|
| Cholesterol | 16.08mg | 28% | |
| Sodium | 246.19mg | 54% | |
| Potassium | 330.41mg | 37% | |
| Total Carbs | 3.43g | 6% | |
| Sugars | 1.73g | 36% | |
| Dietary Fiber | 1.17g | 25% | |
| Protein | 9.15g | 96% | |
| Vitamin C | 5mg | 43% | |
| Iron | 0.8mg | 25% | |
| Calcium | 32.2mg | 17% | |
* 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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