Directions:
- Combine first 7 ingredients in a Dutch oven; bring to a boil. Reduce heat; simmer 20 minutes. Add halibut; simmer 10 minutes. Remove from heat; let stand 20 minutes.
- Heat oil in a large saucepan over medium heat. Add 4 1/2 cups onion and bell pepper, and sauté 5 minutes or until tender. Stir in flour. Add tomatoes and oregano; cover, reduce heat, and simmer 15 minutes.
- Remove fish from cooking liquid with a slotted spoon; drain well. Discard cooking liquid and solids. Sprinkle fish with salt and black pepper. Arrange over rice. Top with tomato sauce. Serve with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 251.16 Kcal (1052 kJ) | ||
| Calories from fat | 76.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.54g | 13% | |
|---|---|---|---|
| Cholesterol | 13.03mg | 4% | |
| Sodium | 251.84mg | 10% | |
| Potassium | 469.02mg | 10% | |
| Total Carbs | 34.23g | 11% | |
| Sugars | 8.03g | 32% | |
| Dietary Fiber | 5.52g | 22% | |
| Protein | 9.14g | 18% | |
| Vitamin C | 45.6mg | 76% | |
| Vitamin A | 0.9mg | 29% | |
| Iron | 14.7mg | 82% | |
| Calcium | 88.5mg | 9% | |
| Amount Per 100 g | |||
| Calories | 35.14 Kcal (147 kJ) | ||
| Calories from fat | 10.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.19g | 13% | |
|---|---|---|---|
| Cholesterol | 1.82mg | 4% | |
| Sodium | 35.24mg | 10% | |
| Potassium | 65.62mg | 10% | |
| Total Carbs | 4.79g | 11% | |
| Sugars | 1.12g | 32% | |
| Dietary Fiber | 0.77g | 22% | |
| Protein | 1.28g | 18% | |
| Vitamin C | 6.4mg | 76% | |
| Vitamin A | 0.1mg | 29% | |
| Iron | 2.1mg | 82% | |
| Calcium | 12.4mg | 9% | |
* 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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