Directions:
- Preheat oven to 450°.
- Heat oil in a large ovenproof skillet over medium-high heat, and add garlic. Cook 30 seconds, stirring constantly; add onion and 1/4 teaspoon salt. Cook for 2 minutes, stirring occasionally. Add tomato and next 8 ingredients (tomato through bay leaf); cook for 10 minutes. Stir in water.
- Sprinkle 1/4 teaspoon salt and black pepper over fish; place fish on top of onion mixture. Wrap handle of skillet with foil; cover and bake at 450° for 10 minutes or until fish flakes easily when tested with a fork. Discard bay leaf.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 162.75 Kcal (681 kJ) | ||
| Calories from fat | 71.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.91g | 12% | |
|---|---|---|---|
| Cholesterol | 13.03mg | 4% | |
| Sodium | 347.39mg | 14% | |
| Potassium | 429.72mg | 9% | |
| Total Carbs | 10.44g | 3% | |
| Sugars | 4.05g | 16% | |
| Dietary Fiber | 2.38g | 10% | |
| Protein | 5.41g | 11% | |
| Vitamin C | 14.5mg | 24% | |
| Iron | 0.7mg | 4% | |
| Calcium | 40.3mg | 4% | |
| Amount Per 100 g | |||
| Calories | 71.73 Kcal (300 kJ) | ||
| Calories from fat | 31.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.49g | 12% | |
|---|---|---|---|
| Cholesterol | 5.74mg | 4% | |
| Sodium | 153.1mg | 14% | |
| Potassium | 189.39mg | 9% | |
| Total Carbs | 4.6g | 3% | |
| Sugars | 1.78g | 16% | |
| Dietary Fiber | 1.05g | 10% | |
| Protein | 2.38g | 11% | |
| Vitamin C | 6.4mg | 24% | |
| Iron | 0.3mg | 4% | |
| Calcium | 17.8mg | 4% | |
* 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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