Directions:
- Preheat oven to 350°.
- Heat 1 tablespoon oil in a large nonstick skillet over medium heat.
- Add onion; sauté 7 minutes or until tender.
- Add chopped tomato and next 5 ingredients; reduce heat and simmer, uncovered, 15 minutes or until liquid evaporates, stirring occasionally.
- Set aside.
- Arrange fillets in a 13x9-inch baking dish coated with cooking spray.
- Sprinkle lemon juice and 1/2 teaspoon salt over fillets and top with onion mixture.
- Place potato wedges over onion mixture and drizzle with 1 tablespoon oil and 1/4 teaspoon salt.
- Top with tomato slices and bell pepper rings.
- Bake, uncovered, at 350° for 1 hour and 20 minutes or until potatoes are tender.
- Place 1 fillet and 6 potato wedges on each of 8 plates.
- Divide onion mixture evenly among each serving and top each serving with 1 tomato slice and 1 bell pepper ring.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 133.85 Kcal (560 kJ) | ||
| Calories from fat | 34.52 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.84g | 6% | |
|---|---|---|---|
| Cholesterol | 10.48mg | 3% | |
| Sodium | 249.36mg | 10% | |
| Potassium | 542.19mg | 12% | |
| Total Carbs | 14.04g | 5% | |
| Sugars | 8.82g | 35% | |
| Dietary Fiber | 3.27g | 13% | |
| Protein | 7.35g | 15% | |
| Vitamin C | 139.8mg | 233% | |
| Vitamin A | 3mg | 99% | |
| Iron | 50.6mg | 281% | |
| Calcium | 41.5mg | 4% | |
| Amount Per 100 g | |||
| Calories | 41.08 Kcal (172 kJ) | ||
| Calories from fat | 10.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.18g | 6% | |
|---|---|---|---|
| Cholesterol | 3.22mg | 3% | |
| Sodium | 76.54mg | 10% | |
| Potassium | 166.41mg | 12% | |
| Total Carbs | 4.31g | 5% | |
| Sugars | 2.71g | 35% | |
| Dietary Fiber | 1g | 13% | |
| Protein | 2.26g | 15% | |
| Vitamin C | 42.9mg | 233% | |
| Vitamin A | 0.9mg | 99% | |
| Iron | 15.5mg | 281% | |
| Calcium | 12.7mg | 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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