Directions:
- Spread the flour on a plate
- Heat the oil in a large Dutch oven or soup pot over medium-high heat.
- Cut the fish fillets crosswise in half. Sprinkle seasoning salt and black pepper over each half.
- Dip each piece in flour & coat on both sides. Shake off any excess. Discard the remaining flour.
- Place fish pieces in hot oil & fry for 3 minutes on the first side. Turn and fry 2 minutes on the other side.
- While the fish cooks, slice each baby carrot into 4 long strips.
- When the fish has browned, add the water/broth/wine, carrots, vinegar, and Worcestershire.
- Cover, turn the heat to high, and bring to a boil.
- Peel the onion and cut it into 1/4-inch slices. Add to the pot, separating the slices into rings.
- Seed the pepper, cut it into 1/4-inch strips, and add.
- Cut the tomato into wedges, and add.
- Re-cover the pot between additions.
- Continue to boil the stew, covered, until the vegetables are soft and fragrant, and the liquid reduces to a gravy, about 7 minutes.
- Serve at once, cutting each fish piece in half, and spooning some of the vegetables and gravy over the top.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 282.34 Kcal (1182 kJ) | ||
| Calories from fat | 73.91 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.21g | 13% | |
|---|---|---|---|
| Cholesterol | 69.73mg | 23% | |
| Sodium | 654.23mg | 27% | |
| Potassium | 866.68mg | 18% | |
| Total Carbs | 18.53g | 6% | |
| Sugars | 3.72g | 15% | |
| Dietary Fiber | 2.81g | 11% | |
| Protein | 31.23g | 62% | |
| Vitamin C | 38.1mg | 63% | |
| Vitamin A | 0.7mg | 25% | |
| Iron | 15.2mg | 84% | |
| Calcium | 179.8mg | 18% | |
| Amount Per 100 g | |||
| Calories | 71.58 Kcal (300 kJ) | ||
| Calories from fat | 18.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.08g | 13% | |
|---|---|---|---|
| Cholesterol | 17.68mg | 23% | |
| Sodium | 165.87mg | 27% | |
| Potassium | 219.73mg | 18% | |
| Total Carbs | 4.7g | 6% | |
| Sugars | 0.94g | 15% | |
| Dietary Fiber | 0.71g | 11% | |
| Protein | 7.92g | 62% | |
| Vitamin C | 9.7mg | 63% | |
| Vitamin A | 0.2mg | 25% | |
| Iron | 3.8mg | 84% | |
| Calcium | 45.6mg | 18% | |
* 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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