Fish Fillet Braised in Vanilla-Scented Tomato Sauce Recipe

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Fish Fillet Braised in Vanilla-Scented Tomato Sauce
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Ingredients
12
Count
Nutrition
211
Calories
Total time
40
Minutes
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Ingredients:

Directions:

  1. In a large nonstick skillet, heat the olive oil over medium heat.
  2. Add the onions, fennel seeds and pepper flakes.
  3. Cook until the onions begin to soften, about 5 minutes.
  4. Pour the wine into the pan, add the vanilla bean and bring to a boil.
  5. Cook 2 minutes.
  6. Add the oregano, tomatoes and salt.
  7. Reduce heat and simmer 5 minutes.
  8. Remove the vanilla bean.
  9. Put the fish into the pan and spoon the sauce over it.
  10. Cover and cook on medium-low heat for 12 minutes per inch of thickness.
  11. Baste the fish occasionally with the sauce.
  12. When the fish is cooked through, remove the pieces with a spatula.
  13. Keep warm.
  14. Boil down the sauce until lightly thickened.
  15. Stir in the lime or lemon juice and parsley.
  16. Spoon over the fish and serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 211.37 Kcal (885 kJ)
Calories from fat 58.94 Kcal
% Daily Value*
Total Fat 6.55g 10%
Cholesterol 61.82mg 21%
Sodium 211.23mg 9%
Potassium 759.66mg 16%
Total Carbs 4.84g 2%
Sugars 2.62g 10%
Dietary Fiber 0.98g 4%
Protein 26.4g 53%
Vitamin C 11.1mg 19%
Iron 1.6mg 9%
Calcium 122.4mg 12%
Amount Per 100 g
Calories 81.85 Kcal (343 kJ)
Calories from fat 22.82 Kcal
% Daily Value*
Total Fat 2.54g 10%
Cholesterol 23.94mg 21%
Sodium 81.79mg 9%
Potassium 294.16mg 16%
Total Carbs 1.87g 2%
Sugars 1.01g 10%
Dietary Fiber 0.38g 4%
Protein 10.22g 53%
Vitamin C 4.3mg 19%
Iron 0.6mg 9%
Calcium 47.4mg 12%

* 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

  • 4.6
    Points
  • 5
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium

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