Directions:
- Spread 2 tablespoons of the oil in a large cast iron or ovenproof frypan.
- Layer potatoes, onion and half each of the salt and pepper in pan; sprinkle with 1 tablespoon of the remaining oil.
- Heat over high heat until sizzling, about 2 minutes.
- Reduce heat to medium; cover and cook for 12 minutes.
- Meanwhile, in bowl, mix together tomatoes, garlic, parsley and remaining oil, salt and pepper; set aside.
- Remove pan from heat.
- Arrange fish over potatoes; top with tomato mixture.
- Sprinkle with fennel seeds or oregano.
- Bake in 450f degree oven until fish flakes easily when tested, about 12 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 449.02 Kcal (1880 kJ) | ||
| Calories from fat | 164.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.27g | 28% | |
|---|---|---|---|
| Cholesterol | 69.73mg | 23% | |
| Sodium | 456.24mg | 19% | |
| Potassium | 1337.7mg | 28% | |
| Total Carbs | 37.41g | 12% | |
| Sugars | 8.32g | 33% | |
| Dietary Fiber | 5.95g | 24% | |
| Protein | 32.98g | 66% | |
| Vitamin C | 11.7mg | 20% | |
| Vitamin A | 1.7mg | 57% | |
| Iron | 3.6mg | 20% | |
| Calcium | 186.1mg | 19% | |
| Amount Per 100 g | |||
| Calories | 111.05 Kcal (465 kJ) | ||
| Calories from fat | 40.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.52g | 28% | |
|---|---|---|---|
| Cholesterol | 17.24mg | 23% | |
| Sodium | 112.83mg | 19% | |
| Potassium | 330.83mg | 28% | |
| Total Carbs | 9.25g | 12% | |
| Sugars | 2.06g | 33% | |
| Dietary Fiber | 1.47g | 24% | |
| Protein | 8.16g | 66% | |
| Vitamin C | 2.9mg | 20% | |
| Vitamin A | 0.4mg | 57% | |
| Iron | 0.9mg | 20% | |
| Calcium | 46mg | 19% | |
* 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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