Ingredients:
- 1 large bunch swiss chard, washed well and dried , tough center stems removed, coarsely chopped (about 8 cups)
Directions:
- Preheat oven to 350 degrees F. Heat oil in a large saute pan over medium-low heat. Add garlic and cook until soft and golden, about 1 minute. Add diced tomatoes with juice, tomato sauce, red peppers, chili peppers, cumin, coriander and 1/4 teaspoon each salt and pepper. Bring to a boil, then reduce heat to medium-low and simmer for 10 minutes until sauce thickens slightly. Remove from heat, and remove chile peppers.
- Place Swiss chard on the bottom of a 9 by 13-inch glass baking dish. Season fish fillets with remaining salt and pepper and place in on top of chard. Cover with sauce and bake, covered, until fish is just cooked and chard is wilted, about 15 minutes. Remove cover and bake an additional 5 minutes. Sprinkle with cilantro and serve.
- Per Serving:
- (1 serving equals 1 fillet, 3/4 cup chard and sauce)
- Calories 370; Total Fat 15 g; (Sat Fat 2 g, Mono Fat 6 g, Poly Fat 5 g) ; Protein 38 g; Carb 20 g; Fiber 4 g; Cholesterol 94 mg; Sodium 700 mg
- Excellent source of: Protein, Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Vitamin C, Vitamin K, Pantothenic Acid, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium
- Good source of: Fiber, Folate, Manganese
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 99.29 Kcal (416 kJ) | ||
| Calories from fat | 43.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.82g | 7% | |
|---|---|---|---|
| Cholesterol | 13.03mg | 4% | |
| Sodium | 469.93mg | 20% | |
| Potassium | 464.44mg | 10% | |
| Total Carbs | 7.16g | 2% | |
| Sugars | 1.94g | 8% | |
| Dietary Fiber | 1.95g | 8% | |
| Protein | 8.04g | 16% | |
| Vitamin C | 32.4mg | 54% | |
| Iron | 3.8mg | 21% | |
| Calcium | 54.6mg | 5% | |
| Amount Per 100 g | |||
| Calories | 75.8 Kcal (317 kJ) | ||
| Calories from fat | 33.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.68g | 7% | |
|---|---|---|---|
| Cholesterol | 9.95mg | 4% | |
| Sodium | 358.77mg | 20% | |
| Potassium | 354.58mg | 10% | |
| Total Carbs | 5.47g | 2% | |
| Sugars | 1.48g | 8% | |
| Dietary Fiber | 1.49g | 8% | |
| Protein | 6.14g | 16% | |
| Vitamin C | 24.7mg | 54% | |
| Iron | 2.9mg | 21% | |
| Calcium | 41.7mg | 5% | |
* 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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