Ingredients:
- 1 bay leaf
- 2 (4 oz) sole fillets or 2 (4 oz) flounder fillets or 2 (4 oz) tilapia fillets or 2 (4 oz) other mild fish fillets
- 1 1/2 tomatoes, chopped
Directions:
- In a large nonstick skillet, heat the oil. Add the onion, shallots and garlic; cook, stirring as needed, until softened, about 5 minutes.
- Add the wine, lemon juice, tarragon, bay leaf and pepper. Add the fish, gently spooning the onion mixture over the filets. Reduce the heat and simmer, until partially cooked, about 3 minutes.
- Gently stir in the tomatoes; simmer, covered, until the fish is opaque and flakes easily with a fork, about 2 to 3 minutes. Discard the bay leaf. Serve, topped with the sauce.
- Per Serving: Calories 254; Fat 7g (sat 1g); Cholesterol 68mg; Sodium 132mg; Carbs 13g; Fiber 2g; Protein 29g; Calcium 64mg.
- This is good with brown rice and a salad.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 226.72 Kcal (949 kJ) | ||
| Calories from fat | 46.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.11g | 8% | |
|---|---|---|---|
| Cholesterol | 12.75mg | 4% | |
| Sodium | 109.1mg | 5% | |
| Potassium | 790.34mg | 17% | |
| Total Carbs | 34.42g | 11% | |
| Sugars | 16.16g | 65% | |
| Dietary Fiber | 6.07g | 24% | |
| Protein | 9.27g | 19% | |
| Vitamin C | 24.3mg | 40% | |
| Iron | 1.8mg | 10% | |
| Calcium | 88.3mg | 9% | |
| Amount Per 100 g | |||
| Calories | 73.54 Kcal (308 kJ) | ||
| Calories from fat | 14.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.66g | 8% | |
|---|---|---|---|
| Cholesterol | 4.14mg | 4% | |
| Sodium | 35.39mg | 5% | |
| Potassium | 256.34mg | 17% | |
| Total Carbs | 11.16g | 11% | |
| Sugars | 5.24g | 65% | |
| Dietary Fiber | 1.97g | 24% | |
| Protein | 3.01g | 19% | |
| Vitamin C | 7.9mg | 40% | |
| Iron | 0.6mg | 10% | |
| Calcium | 28.7mg | 9% | |
* 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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