Sablefish Spanish-style Recipe

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Sablefish Spanish-style
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Ingredients:

Directions:

  1. Microwave directions: Sprinkle sablefish with salt and pepper.
  2. Combine onion, chilies, oil, tomato, parsley, lime juice, oregano and sugar.
  3. Arrange green pepper rings on steaks in microwave proof baking dish.
  4. Pour tomato mixture over fish; cover with plastic wrap.
  5. Microwave at medium 5 minutes.
  6. Rotate dish 1/4 turn; microwave at medium 5 to 6 minutes longer or until sablefish flakes easily when tested with a fork.
  7. Oven directions: Sprinkle sablefish with salt and pepper.
  8. Sauté onion and chilies in oil.
  9. Add tomato, parsley, lime juice, oregano and sugar.
  10. Arrange green pepper rings on steaks in baking dish.
  11. Pour tomato mixture over fish.
  12. Bake at 450ºF allowing 10 minutes cooking time per inch of thickness measured at its thickest part or until sablefish flakes easily when tested with a fork.
  13. Serve on rice; garnish with lime wedges.
  14. Recipe can be halved or doubled.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 148.62 Kcal (622 kJ)
Calories from fat 123.12 Kcal
% Daily Value*
Total Fat 13.68g 21%
Sodium 8.09mg 0%
Potassium 223.08mg 5%
Total Carbs 6.53g 2%
Sugars 3.09g 12%
Dietary Fiber 1.66g 7%
Protein 1.15g 2%
Vitamin C 51.6mg 86%
Iron 0.6mg 3%
Calcium 25.9mg 3%
Amount Per 100 g
Calories 130.96 Kcal (548 kJ)
Calories from fat 108.49 Kcal
% Daily Value*
Total Fat 12.05g 21%
Sodium 7.13mg 0%
Potassium 196.57mg 5%
Total Carbs 5.75g 2%
Sugars 2.73g 12%
Dietary Fiber 1.46g 7%
Protein 1.01g 2%
Vitamin C 45.4mg 86%
Iron 0.5mg 3%
Calcium 22.8mg 3%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.8
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free

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