Directions:
- Finely dice carrot, celery and onion. Sautee in 2 tbsp oil till carrots are nearly soft, add minced garlic, cumin (optional) and tomatoes and green chilies, cook till carrots are soft, about 10 minutes. Add lemon juice, remove from pan and set aside.
- In same pan add 2 tbsp oil, salt fish (and pepper if desired) and lightly dust with flour. Place in medium hot pan, cook on both sides till almost done. Place veggies on top of each piece of fish, sprinkle with parmesan and cook covered till cheese melts - about 5 minutes. Fish should flake with fork when done.
- Serve with something cooling, such as a green salad and some rice milk horchata, it's a bit spicy.
- Notes: may use fresh roma tomatoes and roasted and peeled green chilies instead of canned.
- May use any firm fleshed white fish, but swordfish and shark are not recommended as their flavors (imho) do not harmonize well with this recipe.
- Parmesan is excellent with this, but any cheese you like may be used, or omitted entirely.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 313.18 Kcal (1311 kJ) | ||
| Calories from fat | 141.82 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.76g | 24% | |
|---|---|---|---|
| Cholesterol | 60.5mg | 20% | |
| Sodium | 130.51mg | 5% | |
| Potassium | 849.7mg | 18% | |
| Total Carbs | 5.8g | 2% | |
| Sugars | 2.65g | 11% | |
| Dietary Fiber | 1.47g | 6% | |
| Protein | 35.13g | 70% | |
| Vitamin C | 10.9mg | 18% | |
| Vitamin A | 0.2mg | 5% | |
| Iron | 0.4mg | 2% | |
| Calcium | 77.5mg | 8% | |
| Amount Per 100 g | |||
| Calories | 124.01 Kcal (519 kJ) | ||
| Calories from fat | 56.16 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.24g | 24% | |
|---|---|---|---|
| Cholesterol | 23.95mg | 20% | |
| Sodium | 51.68mg | 5% | |
| Potassium | 336.46mg | 18% | |
| Total Carbs | 2.3g | 2% | |
| Sugars | 1.05g | 11% | |
| Dietary Fiber | 0.58g | 6% | |
| Protein | 13.91g | 70% | |
| Vitamin C | 4.3mg | 18% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.1mg | 2% | |
| Calcium | 30.7mg | 8% | |
* 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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