Directions:
- Heat non-stick skillet over med-high heat.
- Drizzle EVOO around pan.
- Saute chopped onion for about 3 minutes.
- Push onion to side of pan, use more EVOO if necessary,.
- Place DRY fish in pan, sprinkle w s & p.
- Cook for 2 minutes on each side over med-high heat to sear fish.
- Add white wine, this will release the fish from the pan, scrape bottom of pan w a spatula to deglaze.
- Turn heat down to LOW, add tomatoes & oregeno, cook covered for about 3 more minutes. Do not overcook fish!
- *Serve with couscous and sauteed spinach to complete meal.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 32.75 Kcal (137 kJ) | ||
| Calories from fat | 11.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.29g | 2% | |
|---|---|---|---|
| Sodium | 2.66mg | 0% | |
| Potassium | 42.72mg | 1% | |
| Total Carbs | 1.82g | 1% | |
| Sugars | 0.34g | 1% | |
| Dietary Fiber | 0.35g | 1% | |
| Protein | 0.18g | 0% | |
| Vitamin C | 0.9mg | 1% | |
| Iron | 0.1mg | 0% | |
| Calcium | 7.2mg | 1% | |
| Amount Per 100 g | |||
| Calories | 90.62 Kcal (379 kJ) | ||
| Calories from fat | 32.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.57g | 2% | |
|---|---|---|---|
| Sodium | 7.35mg | 0% | |
| Potassium | 118.2mg | 1% | |
| Total Carbs | 5.05g | 1% | |
| Sugars | 0.95g | 1% | |
| Dietary Fiber | 0.97g | 1% | |
| Protein | 0.5g | 0% | |
| Vitamin C | 2.5mg | 1% | |
| Iron | 0.2mg | 0% | |
| Calcium | 20mg | 1% | |
* 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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