Directions:
- Preheat oven to 400°.
- Place fish in a 13 x 9-inch baking dish coated with cooking spray.
- Heat oil in a large nonstick skillet over medium-high heat. Add onion; saute 3 minutes. Add cumin and garlic; saute 1 1/2 minutes. Add water and remaining ingredients; bring to a boil. Reduce heat; simmer 3 minutes or until slightly thick. Pour tomato mixture over fish.
- Bake at 400° for 20 minutes or until fish flakes easily when tested with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 117.38 Kcal (491 kJ) | ||
| Calories from fat | 45.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.04g | 8% | |
|---|---|---|---|
| Cholesterol | 10.48mg | 3% | |
| Sodium | 199.53mg | 8% | |
| Potassium | 396.34mg | 8% | |
| Total Carbs | 11.36g | 4% | |
| Sugars | 5.47g | 22% | |
| Dietary Fiber | 2.35g | 9% | |
| Protein | 6.95g | 14% | |
| Vitamin C | 15.7mg | 26% | |
| Iron | 0.9mg | 5% | |
| Calcium | 44mg | 4% | |
| Amount Per 100 g | |||
| Calories | 69.8 Kcal (292 kJ) | ||
| Calories from fat | 26.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3g | 8% | |
|---|---|---|---|
| Cholesterol | 6.23mg | 3% | |
| Sodium | 118.65mg | 8% | |
| Potassium | 235.69mg | 8% | |
| Total Carbs | 6.76g | 4% | |
| Sugars | 3.25g | 22% | |
| Dietary Fiber | 1.4g | 9% | |
| Protein | 4.13g | 14% | |
| Vitamin C | 9.3mg | 26% | |
| Iron | 0.6mg | 5% | |
| Calcium | 26.2mg | 4% | |
* 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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