Ingredients:
- 5 ml origanum
- salt and black pepper
- 2 kg filleted kingklip fish or 2 kg hake fish or 2 kg other firm-fleshed line fish, cut into portions
Directions:
- Layer potatoes, onions, garlic, herbs, seasoning, half the olive oil and all the stock in a shallow ovenproof dish.
- Bake, covered, at 180ºC for 50 to 60 minutes, or until potatoes are tender.
- Remove from oven.
- Place fish on top of potatoes, then top with a layer of tomatoes or tomato sauce, sugar and capers.
- Trickle over remaining oil and add a little extra seasoning.
- Cover and bake at 180ºC for 15 to 20 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 752.9 Kcal (3152 kJ) | ||
| Calories from fat | 190.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 21.19g | 33% | |
|---|---|---|---|
| Sodium | 17225.72mg | 718% | |
| Potassium | 1043.18mg | 22% | |
| Total Carbs | 118.32g | 39% | |
| Sugars | 5.63g | 23% | |
| Dietary Fiber | 6.57g | 26% | |
| Protein | 4.64g | 9% | |
| Vitamin C | 46.3mg | 77% | |
| Iron | 0.2mg | 1% | |
| Calcium | 41.1mg | 4% | |
| Amount Per 100 g | |||
| Calories | 190.71 Kcal (798 kJ) | ||
| Calories from fat | 48.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.37g | 33% | |
|---|---|---|---|
| Sodium | 4363.38mg | 718% | |
| Potassium | 264.24mg | 22% | |
| Total Carbs | 29.97g | 39% | |
| Sugars | 1.43g | 23% | |
| Dietary Fiber | 1.66g | 26% | |
| Protein | 1.18g | 9% | |
| Vitamin C | 11.7mg | 77% | |
| Iron | 0.1mg | 1% | |
| Calcium | 10.4mg | 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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