Directions:
- Preheat oven to 375 degrees F.
- Heat oil in a pan and cook the onion for about 5 minutes.
- Add the garlic, tomatoes, tomato paste, wine and seasoning.
- Bring the sauce just to a boil, then reduce the heat slightly and cook, uncovered, for 15-20 minutes, until thick.
- Stir in the parsley.
- Grease an ovenproof dish, put in the fish and spoon an equal amount of the tomato sauce onto each piece.
- Sprinkle the dried bread crumbs over the top.
- Bake for 20-30 minutes, basting the fish occasionally with the sauce until the fish is tender and cooked through and the bread crumbs are golden and crisp.
- Serve hot.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 55.94 Kcal (234 kJ) | ||
| Calories from fat | 21.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.38g | 4% | |
|---|---|---|---|
| Sodium | 19.4mg | 1% | |
| Potassium | 107.56mg | 2% | |
| Total Carbs | 5.47g | 2% | |
| Sugars | 1.82g | 7% | |
| Dietary Fiber | 0.89g | 4% | |
| Protein | 0.75g | 1% | |
| Vitamin C | 8.7mg | 14% | |
| Iron | 0.4mg | 2% | |
| Calcium | 19.1mg | 2% | |
| Amount Per 100 g | |||
| Calories | 85.45 Kcal (358 kJ) | ||
| Calories from fat | 32.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.63g | 4% | |
|---|---|---|---|
| Sodium | 29.63mg | 1% | |
| Potassium | 164.29mg | 2% | |
| Total Carbs | 8.36g | 2% | |
| Sugars | 2.78g | 7% | |
| Dietary Fiber | 1.36g | 4% | |
| Protein | 1.14g | 1% | |
| Vitamin C | 13.3mg | 14% | |
| Iron | 0.6mg | 2% | |
| Calcium | 29.2mg | 2% | |
* 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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