Tomato Fish Bake Recipe

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Ingredients:

Serving

6 oz cod
2 tsp oil
1/2 onion
0.5 (8 oz) can tomatoes
salt
pepper
1/4 green pepper
1 stick celery

Directions:

Put the fish in a greased ovenproof dish.
Heat the oil in a small saucepan, chop the onion, and fry it gently in the oil until soft (about 2-3 minutes).
Add the tinned tomatoes or chopped fresh tomatoes and seasoning. Bring to the boil and cook gently until the liquid is reduced to a thin puree (3-5 minutes).
Chop the celery and/or pepper if used, stir into the tomato mixture, and spoon the sauce over the fish. Cover with a lid or cooking foil, and bake for about 20 minutes in an oven (375F/190C/Gas Mark 5). Serve hot.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	237.6 Kcal (995 kJ)
Calories from fat	81 Kcal
		% Daily Value*
Total Fat	9g	14%
Cholesterol	79.9mg	27%
Sodium	570.1mg	24%
Potassium	731.86mg	16%
Total Carbs	8.92g	3%
Sugars	4.5g	18%
Dietary Fiber	3.12g	12%
Protein	27.13g	54%
Vitamin C	31.6mg	53%
Calcium	56.2mg	6%

Amount Per 100 g
Calories	69.49 Kcal (291 kJ)
Calories from fat	23.69 Kcal
		% Daily Value*
Total Fat	2.63g	14%
Cholesterol	23.37mg	27%
Sodium	166.73mg	24%
Potassium	214.04mg	16%
Total Carbs	2.61g	3%
Sugars	1.32g	18%
Dietary Fiber	0.91g	12%
Protein	7.93g	54%
Vitamin C	9.2mg	53%
Calcium	16.4mg	6%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

4.9

Points
6

PointsPlus

Good Points

low fat,
saturated fat free

Bad Points

High in Sodium

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