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Mediterranean Fish Skillet Recipe

Mediterranean Fish Skillet Recipe

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Ingredients:

Serving

1 large tomato, seeded and finely chopped
1 small green pepper, finely chopped
1 jalapeno pepper, seeded and minced
3 tbsp minced fresh basil
3 tbsp white wine or chicken broth
1 shallot, sliced
1 garlic clove, minced
1/2 tsp chili powder, divided
2 whitefish fillets (5 oz each)
1 tbsp olive oil

Directions:

In a small bowl, combine the tomato, peppers, basil, wine, shallot, garlic and 1/4 teaspoon chili powder; set aside.
Sprinkle fillets with remaining chili powder. In a large skillet, cook fillets in oil over medium-high heat for 4-5 minutes on each side or until fish flakes easily with a fork, adding tomato mixture during the last 3 minutes of cooking. Yield: 2 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	415.74 Kcal (1741 kJ)
Calories from fat	171.26 Kcal
		% Daily Value*
Total Fat	19.03g	29%
Cholesterol	118.8mg	40%
Sodium	126.04mg	5%
Potassium	1155.7mg	25%
Total Carbs	16.94g	6%
Sugars	8.43g	34%
Dietary Fiber	3.86g	15%
Protein	40.92g	82%
Vitamin C	56.3mg	94%
Iron	0.8mg	5%
Calcium	99.4mg	10%

Amount Per 100 g
Calories	98.24 Kcal (411 kJ)
Calories from fat	40.47 Kcal
		% Daily Value*
Total Fat	4.5g	29%
Cholesterol	28.07mg	40%
Sodium	29.78mg	5%
Potassium	273.09mg	25%
Total Carbs	4g	6%
Sugars	1.99g	34%
Dietary Fiber	0.91g	15%
Protein	9.67g	82%
Vitamin C	13.3mg	94%
Iron	0.2mg	5%
Calcium	23.5mg	10%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

9.1

Points
10

PointsPlus

Good Points

saturated fat free,
very low sodium

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