Directions:
- Preheat oven to 350°F.
- In large saute pan or skillet, saute the onions, red bell peppers, green bell peppers and jalapeno in olive oil for about 5 minutes on med heat. Don't let them color.
- Add garlic, stir and cook 1 minute.
- Add tomatoes, broken up by hand, with all the juice from the can. Add 1/2 cup water.
- Add everything else except the fish. Stir and cook for about 2 minutes. Taste and correct seasoning if necessary.
- Put 1/3 of the tomato mixture in a 9x13 roasting dish (Spray with non-stick spray first).
- Arrange fish on tomato mixture.
- Spread the rest of the hot tomato mixture over the fish.
- Bake until fish is just done, about 10-15 minutes, depending upon the thickness of your fish - check it after 5 minutes or so to see how it's doing.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 406.27 Kcal (1701 kJ) | ||
| Calories from fat | 216.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 24.05g | 37% | |
|---|---|---|---|
| Sodium | 861.73mg | 36% | |
| Potassium | 1035.58mg | 22% | |
| Total Carbs | 19.7g | 7% | |
| Sugars | 7.2g | 29% | |
| Dietary Fiber | 9.28g | 37% | |
| Protein | 27.51g | 55% | |
| Vitamin C | 77.1mg | 128% | |
| Vitamin A | 1.5mg | 50% | |
| Iron | 27.8mg | 155% | |
| Calcium | 130.7mg | 13% | |
| Amount Per 100 g | |||
| Calories | 129.03 Kcal (540 kJ) | ||
| Calories from fat | 68.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.64g | 37% | |
|---|---|---|---|
| Sodium | 273.68mg | 36% | |
| Potassium | 328.9mg | 22% | |
| Total Carbs | 6.26g | 7% | |
| Sugars | 2.29g | 29% | |
| Dietary Fiber | 2.95g | 37% | |
| Protein | 8.74g | 55% | |
| Vitamin C | 24.5mg | 128% | |
| Vitamin A | 0.5mg | 50% | |
| Iron | 8.8mg | 155% | |
| Calcium | 41.5mg | 13% | |
* 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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