Directions:
- In a small bowl, combine soy sauce and lemon juice. Pour 1/4 cup marinade in a resealable plastic bag; add fish. Seal bag and turn to coat; refrigerate for 20 minutes. Cover and refrigerate remaining marinade.
- Meanwhile, in a large nonstick skillet, cook onion in 1 teaspoon oil for 1 minute. Stir in peppers; cook and stir for about 5 minutes longer. Stir in tomatoes; cook 1-2 minutes longer or until tomatoes are heated through and vegetables are crisp-tender. Remove from the heat; keep warm.
- Drain and discard marinade from fish. In a large nonstick skillet coated with cooking spray, cook fish in remaining oil for about 8 minutes on each side or until fish flakes easily with a fork. Arrange two-thirds of pepper mixture on a serving platter; top with fish. Top with remaining pepper mixture and drizzle with reserved marinade. Serve immediately. Yield: 6 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 191.72 Kcal (803 kJ) | ||
| Calories from fat | 33.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.76g | 6% | |
|---|---|---|---|
| Cholesterol | 55.93mg | 19% | |
| Sodium | 753.07mg | 31% | |
| Potassium | 917.16mg | 20% | |
| Total Carbs | 6.29g | 2% | |
| Sugars | 3.25g | 13% | |
| Dietary Fiber | 1.72g | 7% | |
| Protein | 30.87g | 62% | |
| Vitamin C | 70.6mg | 118% | |
| Iron | 1.8mg | 10% | |
| Calcium | 53mg | 5% | |
| Amount Per 100 g | |||
| Calories | 75.77 Kcal (317 kJ) | ||
| Calories from fat | 13.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.49g | 6% | |
|---|---|---|---|
| Cholesterol | 22.1mg | 19% | |
| Sodium | 297.6mg | 31% | |
| Potassium | 362.44mg | 20% | |
| Total Carbs | 2.48g | 2% | |
| Sugars | 1.28g | 13% | |
| Dietary Fiber | 0.68g | 7% | |
| Protein | 12.2g | 62% | |
| Vitamin C | 27.9mg | 118% | |
| Iron | 0.7mg | 10% | |
| Calcium | 20.9mg | 5% | |
* 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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