Ingredients:
- 2 lbs white fish steaks, cut into 6 portions (leave skin on so it doesn'tsp break up whilst cooking)
Directions:
- Combine fish with lime juice and salt in a bowl.
- Leave to marinate while you continue.
- Heat the olive oil in a large fry pan and add the onion and garlic.
- Cook until softened.
- Add the marinated fish, tomato paste, water and simmer for about 10 minutes over medium heat, or unti the fish is cooked through.
- Add in the coconut milk, pepper sauce, parsley and simmer for an additional 5 minutes.
- Serve over white rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 446.95 Kcal (1871 kJ) | ||
| Calories from fat | 229.47 Kcal | ||
| % Daily Value* | |||
| Total Fat | 25.5g | 39% | |
|---|---|---|---|
| Sodium | 905.1mg | 38% | |
| Potassium | 155.41mg | 3% | |
| Total Carbs | 34.83g | 12% | |
| Sugars | 2.12g | 8% | |
| Dietary Fiber | 2.83g | 11% | |
| Protein | 18.69g | 37% | |
| Vitamin C | 9mg | 15% | |
| Iron | 0.7mg | 4% | |
| Calcium | 17.8mg | 2% | |
| Amount Per 100 g | |||
| Calories | 179.22 Kcal (750 kJ) | ||
| Calories from fat | 92.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.22g | 39% | |
|---|---|---|---|
| Sodium | 362.93mg | 38% | |
| Potassium | 62.32mg | 3% | |
| Total Carbs | 13.97g | 12% | |
| Sugars | 0.85g | 8% | |
| Dietary Fiber | 1.13g | 11% | |
| Protein | 7.5g | 37% | |
| Vitamin C | 3.6mg | 15% | |
| Iron | 0.3mg | 4% | |
| Calcium | 7.2mg | 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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