Directions:
- Sauté the onion in olive oil until lightly brown.
- Add garlic and sauté for a minute longer, then scoop out and set aside.
- Pat fish dry, then sprinkle with lemon juice and salt (optional) on one side. Lightly sprinkle with bread crumbs on that side for a light coating.
- Place fish in the hot pan breading side down and repeat the sprinkle with lemon juice, salt, and bread crumbs for the top side.
- Fry fish over medium-high heat till done through, about 10 minutes, flipping once. remove fish and set aside in a baking dish.
- Add onions, garlic, crushed tomatoes, and Mexican tomato sauce to pan and heat over medium heat. Be sure to scrape all the leftovers from frying into the sauce by scraping/stirring.
- Pour the cooked sauce over the fish in the baking dish to cover completely and bake in the oven at 350° for about 20 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 189.12 Kcal (792 kJ) | ||
| Calories from fat | 64.91 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.21g | 11% | |
|---|---|---|---|
| Cholesterol | 58mg | 19% | |
| Sodium | 224.62mg | 9% | |
| Potassium | 432.96mg | 9% | |
| Total Carbs | 7.66g | 3% | |
| Sugars | 1.63g | 7% | |
| Dietary Fiber | 1.05g | 4% | |
| Protein | 24.18g | 48% | |
| Vitamin C | 8.1mg | 14% | |
| Iron | 1.7mg | 9% | |
| Calcium | 32.6mg | 3% | |
| Amount Per 100 g | |||
| Calories | 104.55 Kcal (438 kJ) | ||
| Calories from fat | 35.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.99g | 11% | |
|---|---|---|---|
| Cholesterol | 32.06mg | 19% | |
| Sodium | 124.18mg | 9% | |
| Potassium | 239.36mg | 9% | |
| Total Carbs | 4.23g | 3% | |
| Sugars | 0.9g | 7% | |
| Dietary Fiber | 0.58g | 4% | |
| Protein | 13.37g | 48% | |
| Vitamin C | 4.5mg | 14% | |
| Iron | 0.9mg | 9% | |
| Calcium | 18mg | 3% | |
* 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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