Directions:
- Mix oil, water, lemon juice, tomato puree, garlic, salt and spices.
- Pour into a wide shallow pan and simmer for 10 minutes.
- Add the fish and turn it over on both sides so it absorbs the sauce. Cover and cook on a low heat for 15 minutes.
- Sprinkle with parsley or coriander and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 117.89 Kcal (494 kJ) | ||
| Calories from fat | 99.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.03g | 17% | |
|---|---|---|---|
| Cholesterol | 1.06mg | 0% | |
| Sodium | 37.11mg | 2% | |
| Potassium | 152.68mg | 3% | |
| Total Carbs | 4.83g | 2% | |
| Sugars | 1.52g | 6% | |
| Dietary Fiber | 1.33g | 5% | |
| Protein | 1.39g | 3% | |
| Vitamin C | 10.7mg | 18% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 2.2mg | 12% | |
| Calcium | 27.2mg | 3% | |
| Amount Per 100 g | |||
| Calories | 157.5 Kcal (659 kJ) | ||
| Calories from fat | 132.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.74g | 17% | |
|---|---|---|---|
| Cholesterol | 1.42mg | 0% | |
| Sodium | 49.58mg | 2% | |
| Potassium | 203.97mg | 3% | |
| Total Carbs | 6.45g | 2% | |
| Sugars | 2.02g | 6% | |
| Dietary Fiber | 1.77g | 5% | |
| Protein | 1.86g | 3% | |
| Vitamin C | 14.3mg | 18% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 3mg | 12% | |
| Calcium | 36.3mg | 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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