Directions:
- Season both sides of the fish with salt and pepper. Put the flour in a shallow bowl, dredge the fish, tapping off the excess flour to create a light coating.
- In a medium nonstick fry pan, heat the 3 tablespoons olive oil over medium heat. Cook the fish until golden brown, about 3 minutes per side. Transfer fish to a plate.
- Wipe out the pan with a paper towel and heat the remaining 3 tablespoons olive oil over medium heat. Add the garlic, tomatoes, water, parsley, 1/4 teaspoon salt, and 1/2 teaspoon pepper and cook at a simmer for 10 minutes. Add the basil and the fish and heat for 2 minutes. Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 229.03 Kcal (959 kJ) | ||
| Calories from fat | 105.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.72g | 18% | |
|---|---|---|---|
| Cholesterol | 5.81mg | 2% | |
| Sodium | 88.62mg | 4% | |
| Potassium | 90.24mg | 2% | |
| Total Carbs | 24.5g | 8% | |
| Sugars | 0.16g | 1% | |
| Dietary Fiber | 1.09g | 4% | |
| Protein | 5.85g | 12% | |
| Vitamin C | 1.4mg | 2% | |
| Iron | 0.4mg | 2% | |
| Calcium | 12.8mg | 1% | |
| Amount Per 100 g | |||
| Calories | 296.92 Kcal (1243 kJ) | ||
| Calories from fat | 136.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.19g | 18% | |
|---|---|---|---|
| Cholesterol | 7.53mg | 2% | |
| Sodium | 114.9mg | 4% | |
| Potassium | 116.99mg | 2% | |
| Total Carbs | 31.76g | 8% | |
| Sugars | 0.21g | 1% | |
| Dietary Fiber | 1.41g | 4% | |
| Protein | 7.59g | 12% | |
| Vitamin C | 1.8mg | 2% | |
| Iron | 0.5mg | 2% | |
| Calcium | 16.5mg | 1% | |
* 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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