Directions:
- 1. Combine all ingredients, except for fish, in a blender or food processor and puree.
- 2. Place fish in a bowl and coat with puree. Let marinate for at least 1 hour or up to a day.
- 3. When ready to cool, spray a large skillet with nonstick spray over medium-high heat. Add fish and cook, about 3 to 5 minutes on each side. Serve with vegetables.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 223.87 Kcal (937 kJ) | ||
| Calories from fat | 85.78 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.53g | 15% | |
|---|---|---|---|
| Cholesterol | 56.69mg | 19% | |
| Sodium | 62.67mg | 3% | |
| Potassium | 458.16mg | 10% | |
| Total Carbs | 12.44g | 4% | |
| Sugars | 6.01g | 24% | |
| Dietary Fiber | 2.07g | 8% | |
| Protein | 23.54g | 47% | |
| Vitamin C | 8.8mg | 15% | |
| Iron | 1.7mg | 9% | |
| Calcium | 53.8mg | 5% | |
| Amount Per 100 g | |||
| Calories | 124.6 Kcal (522 kJ) | ||
| Calories from fat | 47.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.3g | 15% | |
|---|---|---|---|
| Cholesterol | 31.55mg | 19% | |
| Sodium | 34.88mg | 3% | |
| Potassium | 254.99mg | 10% | |
| Total Carbs | 6.93g | 4% | |
| Sugars | 3.34g | 24% | |
| Dietary Fiber | 1.15g | 8% | |
| Protein | 13.1g | 47% | |
| Vitamin C | 4.9mg | 15% | |
| Iron | 0.9mg | 9% | |
| Calcium | 30mg | 5% | |
* 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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