Directions:
- Preheat broiler.
- To prepare salsa, cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 8 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and coarsely chop. Combine bell pepper, onion, and next 7 ingredients (onion through 1/8 teaspoon salt).
- Preheat oven to 375º.
- To prepare fish, combine potato, Parmesan, 2 teaspoons parsley, chives, 1/4 teaspoon salt, and black pepper. Sprinkle both sides of fillets with 1/4 teaspoon salt. Spread 1/4 cup potato mixture over 1 side of each fillet; press mixture onto fish. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add 2 fillets, potato side down, to pan. Cook 3 minutes or until browned. Turn fish over; place on a plate. Repeat procedure with remaining oil and fish. Return fish to pan, potato side up. Bake at 375º for 5 minutes or until fish flakes easily when tested with a fork. Serve with salsa.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 137.38 Kcal (575 kJ) | ||
| Calories from fat | 53.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.91g | 9% | |
|---|---|---|---|
| Cholesterol | 13.78mg | 5% | |
| Sodium | 492.67mg | 21% | |
| Potassium | 369.02mg | 8% | |
| Total Carbs | 11.81g | 4% | |
| Sugars | 4.01g | 16% | |
| Dietary Fiber | 2.5g | 10% | |
| Protein | 8.65g | 17% | |
| Vitamin C | 38.9mg | 65% | |
| Vitamin A | 1.4mg | 46% | |
| Iron | 24.9mg | 139% | |
| Calcium | 72mg | 7% | |
| Amount Per 100 g | |||
| Calories | 81.96 Kcal (343 kJ) | ||
| Calories from fat | 31.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.53g | 9% | |
|---|---|---|---|
| Cholesterol | 8.22mg | 5% | |
| Sodium | 293.91mg | 21% | |
| Potassium | 220.14mg | 8% | |
| Total Carbs | 7.05g | 4% | |
| Sugars | 2.39g | 16% | |
| Dietary Fiber | 1.49g | 10% | |
| Protein | 5.16g | 17% | |
| Vitamin C | 23.2mg | 65% | |
| Vitamin A | 0.8mg | 46% | |
| Iron | 14.9mg | 139% | |
| Calcium | 43mg | 7% | |
* 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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