Ingredients:
- salt , to taste
- pepper , to taste
- grapeseed oil , as needed
- wondra flour , as needed
- salt , to taste
- pepper , to taste
Directions:
- For fish: Preheat oven to 375°F and heat large oval sauté pan over medium high heat. Season the fish with salt and pepper; lightly dust flesch side with flour; coat pan with oil and add fish, flour side down. Cook until golden brown. Turn over and finish in oven for 8-10 minutes. Meanwhile make the sauce.
- For sauce: Heat sauté pan over medium heat and add oil, shallots and garlic and cook until golden (toasted).
- Add wine, tomato paste, and tomatoes or fruit depending, and cook down until tomatoes or fruit begin to break down.
- Add vegetable broth and season with salt and pepper. Finish with fresh herbs.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 764.36 Kcal (3200 kJ) | ||
| Calories from fat | 296.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 32.94g | 51% | |
|---|---|---|---|
| Cholesterol | 0.28mg | 0% | |
| Sodium | 168.88mg | 7% | |
| Potassium | 153.21mg | 3% | |
| Total Carbs | 53.1g | 18% | |
| Sugars | 6.27g | 25% | |
| Dietary Fiber | 1.06g | 4% | |
| Protein | 62.66g | 125% | |
| Vitamin C | 4.1mg | 7% | |
| Iron | 0.6mg | 4% | |
| Calcium | 17.7mg | 2% | |
| Amount Per 100 g | |||
| Calories | 593.57 Kcal (2485 kJ) | ||
| Calories from fat | 230.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 25.58g | 51% | |
|---|---|---|---|
| Cholesterol | 0.22mg | 0% | |
| Sodium | 131.15mg | 7% | |
| Potassium | 118.98mg | 3% | |
| Total Carbs | 41.24g | 18% | |
| Sugars | 4.87g | 25% | |
| Dietary Fiber | 0.82g | 4% | |
| Protein | 48.66g | 125% | |
| Vitamin C | 3.2mg | 7% | |
| Iron | 0.5mg | 4% | |
| Calcium | 13.7mg | 2% | |
* 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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