Directions:
- Dredge the fish in the flour. Meanwhile, heat the oil in a large skillet over medium heat until it shimmers. Add the fish and brown about 3 minutes on each side. Carefully lift the fish out of the skillet and set it aside on a platter; sprinkle with the salt and pepper. Add the tomatoes and garlic to the skillet and bring to a boil over high heat. Cook 3 minutes. Reduce heat to low and return the fish to the pan. Cover and cook 5 minutes or until the fish flakes when tested with a fork or the tip of a knife. Remove the fish to a platter and cover loosely with foil to keep warm. Increase heat to high, add the basil, and reduce the sauce, stirring frequently, until thickened, about 3 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 549.17 Kcal (2299 kJ) | ||
| Calories from fat | 293.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 32.58g | 50% | |
|---|---|---|---|
| Cholesterol | 105.44mg | 35% | |
| Sodium | 635.33mg | 26% | |
| Potassium | 616.33mg | 13% | |
| Total Carbs | 17.89g | 6% | |
| Sugars | 8.24g | 33% | |
| Dietary Fiber | 4.28g | 17% | |
| Protein | 36.94g | 74% | |
| Vitamin C | 19.2mg | 32% | |
| Iron | 61.7mg | 343% | |
| Calcium | 75.5mg | 8% | |
| Amount Per 100 g | |||
| Calories | 140.83 Kcal (590 kJ) | ||
| Calories from fat | 75.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.35g | 50% | |
|---|---|---|---|
| Cholesterol | 27.04mg | 35% | |
| Sodium | 162.93mg | 26% | |
| Potassium | 158.05mg | 13% | |
| Total Carbs | 4.59g | 6% | |
| Sugars | 2.11g | 33% | |
| Dietary Fiber | 1.1g | 17% | |
| Protein | 9.47g | 74% | |
| Vitamin C | 4.9mg | 32% | |
| Iron | 15.8mg | 343% | |
| Calcium | 19.4mg | 8% | |
* 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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