Directions:
- Preheat oven to 450 degrees and place fish in an 8 inch baking dish.
- Spray a large nonstick skillet with olive oil nonstick spray and set over medium-high heat.
- Add the onion and garlic and cook, stirring frequently, until slightly softened, about 3 minutes.
- Stir in tomatoes, capers, olives, lemon juice, basil, oregano, and pepper, and bring to a boil.
- Reduce the heat and simmer, stirring occasionally, until slightly thickened, about 6 minutes.
- Spoon the sauce over the fish and bake until the fish is just opaque in the center, about 10 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 150.06 Kcal (628 kJ) | ||
| Calories from fat | 32.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.65g | 6% | |
|---|---|---|---|
| Cholesterol | 45.35mg | 15% | |
| Sodium | 132.32mg | 6% | |
| Potassium | 91.2mg | 2% | |
| Total Carbs | 4.06g | 1% | |
| Sugars | 1.66g | 7% | |
| Dietary Fiber | 0.98g | 4% | |
| Protein | 23.26g | 47% | |
| Vitamin C | 5.7mg | 10% | |
| Iron | 0.3mg | 2% | |
| Calcium | 18.7mg | 2% | |
| Amount Per 100 g | |||
| Calories | 91.74 Kcal (384 kJ) | ||
| Calories from fat | 20.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.23g | 6% | |
|---|---|---|---|
| Cholesterol | 27.72mg | 15% | |
| Sodium | 80.89mg | 6% | |
| Potassium | 55.75mg | 2% | |
| Total Carbs | 2.48g | 1% | |
| Sugars | 1.02g | 7% | |
| Dietary Fiber | 0.6g | 4% | |
| Protein | 14.22g | 47% | |
| Vitamin C | 3.5mg | 10% | |
| Iron | 0.2mg | 2% | |
| Calcium | 11.5mg | 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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