Directions:
- Preheat oven to 350°F (175°C).
- Melt butter over medium-low heat in large, heavy skillet; sauté onion, green pepper and garlic, until soft, about 5 minutes. Add flour and mix well; continue cooking, stirring often, until flour has browned a bit, about 1 minute.
- Add tomato sauce, parsley, bay leaf, thyme, salt and pepper.
- Gradually stir in hot water. Cover and cook over low heat for 30 minutes.
- Arrange fish in shallow baking pan; cover with sauce.
- Bake for 25 to 30 minutes. Remove bay leaf prior to serving.
- Note: Any firm-fleshed white fish can be substituted for orange roughly in this recipe.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 238.45 Kcal (998 kJ) | ||
| Calories from fat | 55.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.16g | 9% | |
|---|---|---|---|
| Cholesterol | 146.23mg | 49% | |
| Sodium | 559.29mg | 23% | |
| Potassium | 561.98mg | 12% | |
| Total Carbs | 7.25g | 2% | |
| Sugars | 2.53g | 10% | |
| Dietary Fiber | 1.42g | 6% | |
| Protein | 37.31g | 75% | |
| Vitamin C | 8.3mg | 14% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 3.7mg | 21% | |
| Calcium | 45.1mg | 5% | |
| Amount Per 100 g | |||
| Calories | 62.78 Kcal (263 kJ) | ||
| Calories from fat | 14.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.62g | 9% | |
|---|---|---|---|
| Cholesterol | 38.5mg | 49% | |
| Sodium | 147.25mg | 23% | |
| Potassium | 147.96mg | 12% | |
| Total Carbs | 1.91g | 2% | |
| Sugars | 0.67g | 10% | |
| Dietary Fiber | 0.37g | 6% | |
| Protein | 9.82g | 75% | |
| Vitamin C | 2.2mg | 14% | |
| Iron | 1mg | 21% | |
| Calcium | 11.9mg | 5% | |
* 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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