Directions:
- Season fish with salt and pepper.
- Pour oil into pot. Set to STOVETOP HIGH AND HEAT OIL. Add fish to oil and cook uncovered 5 minutes. Turn fish over and cook 2 minutes more. Remove fish from pot.
- Add garlic to pot. Cook uncovered 1 minute, stirring often. Stir in tomato, red pepper, olives,capers and oregano. Place roasting rack into pot. Place fish on rack. Set OVEN to 350 degrees F for 6 minutes. Cover and cook until fish flakes easily when tested with fork. Serve fish with sauce.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 234.79 Kcal (983 kJ) | ||
| Calories from fat | 102.16 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.35g | 17% | |
|---|---|---|---|
| Cholesterol | 56.69mg | 19% | |
| Sodium | 584.15mg | 24% | |
| Potassium | 831.31mg | 18% | |
| Total Carbs | 9.78g | 3% | |
| Sugars | 6g | 24% | |
| Dietary Fiber | 2.35g | 9% | |
| Protein | 24.94g | 50% | |
| Vitamin C | 29.2mg | 49% | |
| Iron | 1.4mg | 8% | |
| Calcium | 42.4mg | 4% | |
| Amount Per 100 g | |||
| Calories | 69.15 Kcal (290 kJ) | ||
| Calories from fat | 30.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.34g | 17% | |
|---|---|---|---|
| Cholesterol | 16.69mg | 19% | |
| Sodium | 172.04mg | 24% | |
| Potassium | 244.83mg | 18% | |
| Total Carbs | 2.88g | 3% | |
| Sugars | 1.77g | 24% | |
| Dietary Fiber | 0.69g | 9% | |
| Protein | 7.34g | 50% | |
| Vitamin C | 8.6mg | 49% | |
| Iron | 0.4mg | 8% | |
| Calcium | 12.5mg | 4% | |
* 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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