Directions:
- Preheat oven to 350F.
- Sprinkle the fillets with lemon juice.
- Heat oil in a skillet over med-low heat.
- Stir in the bell peppers and onions and cook until softened, about 5 minutes.
- Add the fillets and cook 1 minute per side.
- Leaving fillets in the skillet, add the wine, parsley, basil, cayenne and pepper.
- Cover and simmer 2 minutes.
- Transfer to an ovenproof glass baking dish.
- Spoon tomatoes over the fish.
- Sprinkle with Parmesan cheese and hot pepper sauce.
- Bake in oven until fish is opaque, about 8 minutes.
- Serve immediately with rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 132.08 Kcal (553 kJ) | ||
| Calories from fat | 49.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.55g | 9% | |
|---|---|---|---|
| Cholesterol | 15.98mg | 5% | |
| Sodium | 123.82mg | 5% | |
| Potassium | 322.97mg | 7% | |
| Total Carbs | 6.28g | 2% | |
| Sugars | 3.49g | 14% | |
| Dietary Fiber | 1.27g | 5% | |
| Protein | 9.05g | 18% | |
| Vitamin C | 34.2mg | 57% | |
| Vitamin A | 0.6mg | 20% | |
| Iron | 10.3mg | 57% | |
| Calcium | 95mg | 10% | |
| Amount Per 100 g | |||
| Calories | 79.93 Kcal (335 kJ) | ||
| Calories from fat | 30.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.36g | 9% | |
|---|---|---|---|
| Cholesterol | 9.67mg | 5% | |
| Sodium | 74.93mg | 5% | |
| Potassium | 195.44mg | 7% | |
| Total Carbs | 3.8g | 2% | |
| Sugars | 2.11g | 14% | |
| Dietary Fiber | 0.77g | 5% | |
| Protein | 5.48g | 18% | |
| Vitamin C | 20.7mg | 57% | |
| Vitamin A | 0.4mg | 20% | |
| Iron | 6.2mg | 57% | |
| Calcium | 57.5mg | 10% | |
* 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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