Directions:
- Heat a nonstick grill pan over medium-high heat. Sprinkle fish with salt and pepper. Coat pan with cooking spray. Add fish to pan; cook 5 minutes on each side or until fish flakes easily when tested with a fork.
- While fish cooks, heat oil in a large nonstick skillet over medium heat. Add onion; cook 4 minutes or until tender, stirring frequently. Add garlic, oregano, and tomatoes; bring to a boil. Reduce heat, and simmer 6 minutes, stirring frequently. Stir in olives and capers; cook 1 minute. Spoon tomato mixture over fish. Sprinkle with chopped parsley, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 94.89 Kcal (397 kJ) | ||
| Calories from fat | 46.82 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.2g | 8% | |
|---|---|---|---|
| Cholesterol | 10.48mg | 3% | |
| Sodium | 377.63mg | 16% | |
| Potassium | 229.26mg | 5% | |
| Total Carbs | 4.92g | 2% | |
| Sugars | 1.43g | 6% | |
| Dietary Fiber | 0.99g | 4% | |
| Protein | 6.09g | 12% | |
| Vitamin C | 8.8mg | 15% | |
| Iron | 0.7mg | 4% | |
| Calcium | 27.4mg | 3% | |
| Amount Per 100 g | |||
| Calories | 98.92 Kcal (414 kJ) | ||
| Calories from fat | 48.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.42g | 8% | |
|---|---|---|---|
| Cholesterol | 10.93mg | 3% | |
| Sodium | 393.65mg | 16% | |
| Potassium | 238.98mg | 5% | |
| Total Carbs | 5.13g | 2% | |
| Sugars | 1.49g | 6% | |
| Dietary Fiber | 1.03g | 4% | |
| Protein | 6.34g | 12% | |
| Vitamin C | 9.2mg | 15% | |
| Iron | 0.7mg | 4% | |
| Calcium | 28.5mg | 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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