Directions:
- Cut each potato in half, and place in a large ovenproof skillet; add water to depth of 1 inch.
- Bring to a boil; cover, reduce heat, and simmer 8 to 10 minutes or until potato is tender. Drain and set aside.
- Combine flour, salt, and pepper; sprinkle evenly on both sides of fish.
- Coat skillet with cooking spray; add oil and place over high heat until hot. Add fish; cook 2 minutes on each side.
- Remove skillet from heat; add potato, tomatoes, and wine and sprinkle with dill.
- Bake, uncovered, at 425° for 8 minutes or until fish flakes easily when tested with a fork.
- Remove from oven, and drizzle with margarine or butter, if using that.
- To serve, cut fish into 4 pieces. Serve with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 218.56 Kcal (915 kJ) | ||
| Calories from fat | 44.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.93g | 8% | |
|---|---|---|---|
| Cholesterol | 7.81mg | 3% | |
| Sodium | 225.94mg | 9% | |
| Potassium | 1150.36mg | 24% | |
| Total Carbs | 35.9g | 12% | |
| Sugars | 9.14g | 37% | |
| Dietary Fiber | 5.45g | 22% | |
| Protein | 7.19g | 14% | |
| Vitamin C | 52.8mg | 88% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.4mg | 8% | |
| Calcium | 46.1mg | 5% | |
| Amount Per 100 g | |||
| Calories | 52.77 Kcal (221 kJ) | ||
| Calories from fat | 10.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.19g | 8% | |
|---|---|---|---|
| Cholesterol | 1.88mg | 3% | |
| Sodium | 54.55mg | 9% | |
| Potassium | 277.75mg | 24% | |
| Total Carbs | 8.67g | 12% | |
| Sugars | 2.21g | 37% | |
| Dietary Fiber | 1.32g | 22% | |
| Protein | 1.74g | 14% | |
| Vitamin C | 12.8mg | 88% | |
| Iron | 0.3mg | 8% | |
| Calcium | 11.1mg | 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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