Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
2
Braised Fish with Peppers and Tomatoes
30 min.
Time:
203
calories
Calories:
Health Score:
97 / 100
Ingredientsfor
Preparation
1.
Blanch tomatoes for a few seconds in boiling water, then rinse, peel, quarter, remove seeds and cut into quarters. Rinse and halve peppers, remove seeds and ribs and cut into strips.
2.
Rinse fish, pat dry and cut into 4 cm (approximately 1 1/2-inch) cubes.
3.
Sauté garlic and onion in hot oil. Add peppers and then tomatoes. Add oregano and bay leaf and simmer about 2 minutes. Season with salt and pepper. Place fish on top of vegetables, cover and simmer about 8 minutes. Serve fish sprinkled with basil.
4.
Serve with potato wedges if desired.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
Calorie | 203 cal. | (10 %) | ||
Protein | 26 g | (27 %) | ||
Fat | 8 g | (7 %) | ||
Carbohydrates | 5 g | (3 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 1.9 g | (6 %) |