Directions:
- Heat the oil in a saute pan and add the onion, parsley and garlic. Saute until soft.
- Add everything EXCEPT the fish, mix well and heat through.
- Put the fish in a shallow baking dish (8x10 works). Pour the sauce over the fish.
- Bake at 350 degrees F for (30-45) minutes.
- Note: If you add a cup of chicken broth to the sauce, mix in 1/2 cup UNCOOKED rick and mix will into the sauce and the rice can cook along with the fish. Very nice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 187.09 Kcal (783 kJ) | ||
| Calories from fat | 85.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.47g | 15% | |
|---|---|---|---|
| Cholesterol | 46.48mg | 15% | |
| Sodium | 229.46mg | 10% | |
| Potassium | 558.44mg | 12% | |
| Total Carbs | 4.58g | 2% | |
| Sugars | 1.64g | 7% | |
| Dietary Fiber | 0.9g | 4% | |
| Protein | 20.05g | 40% | |
| Vitamin C | 7.8mg | 13% | |
| Iron | 1.8mg | 10% | |
| Calcium | 104.5mg | 10% | |
| Amount Per 100 g | |||
| Calories | 87.41 Kcal (366 kJ) | ||
| Calories from fat | 39.81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.42g | 15% | |
|---|---|---|---|
| Cholesterol | 21.72mg | 15% | |
| Sodium | 107.21mg | 10% | |
| Potassium | 260.91mg | 12% | |
| Total Carbs | 2.14g | 2% | |
| Sugars | 0.76g | 7% | |
| Dietary Fiber | 0.42g | 4% | |
| Protein | 9.37g | 40% | |
| Vitamin C | 3.6mg | 13% | |
| Iron | 0.8mg | 10% | |
| Calcium | 48.8mg | 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.
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