Directions:
- If using frozen fish nake sure it is fully thawed and patted dry of any moisture.
- Drizzle half the lemon juice on one side of the filet, sprinkle on the pepper & oregano,then pat them on the fish.
- Turn the filet over and repeat with the lemon & spices.
- Turn you heat to medium, heat a large skillet & lightly spray with oil or Pam.
- Add the fish, tomatoes & Jalapeno, cover.
- Cook for 3 minutes, flip the fish and stir the tomatoe, cover.
- Finish cooking apprx 3 more minutes.
- Simple & easy serve with rice or noodles.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 158.23 Kcal (662 kJ) | ||
| Calories from fat | 18.2 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.02g | 3% | |
|---|---|---|---|
| Sodium | 102.93mg | 4% | |
| Potassium | 193.95mg | 4% | |
| Total Carbs | 4.75g | 2% | |
| Sugars | 2.62g | 10% | |
| Dietary Fiber | 1.19g | 5% | |
| Protein | 32.54g | 65% | |
| Vitamin C | 23mg | 38% | |
| Iron | 0.2mg | 1% | |
| Calcium | 18.5mg | 2% | |
| Amount Per 100 g | |||
| Calories | 55.76 Kcal (233 kJ) | ||
| Calories from fat | 6.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.71g | 3% | |
|---|---|---|---|
| Sodium | 36.27mg | 4% | |
| Potassium | 68.35mg | 4% | |
| Total Carbs | 1.67g | 2% | |
| Sugars | 0.92g | 10% | |
| Dietary Fiber | 0.42g | 5% | |
| Protein | 11.47g | 65% | |
| Vitamin C | 8.1mg | 38% | |
| Iron | 0.1mg | 1% | |
| Calcium | 6.5mg | 2% | |
* 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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