Directions:
- Cut the fillet in 2 cross sections and set aside.
- Melt butter in dutch oven, then add flour and stir until brown.
- Add vegetables and saute until soft.
- Add tomato sauce and cook for 15 minutes.
- Add parsley, bay leaves, thyme and gradually stir in hot water.
- Cover and cook for 30 minutes.
- Drop fish in and cook another 30 minutes.
- Serve over hot rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 740.1 Kcal (3099 kJ) | ||
| Calories from fat | 354.06 Kcal | ||
| % Daily Value* | |||
| Total Fat | 39.34g | 61% | |
|---|---|---|---|
| Cholesterol | 86.12mg | 29% | |
| Sodium | 1472.64mg | 61% | |
| Potassium | 92.48mg | 2% | |
| Total Carbs | 64.5g | 21% | |
| Sugars | 4.84g | 19% | |
| Dietary Fiber | 5.69g | 23% | |
| Protein | 30.91g | 62% | |
| Vitamin C | 12.4mg | 21% | |
| Vitamin A | 0.3mg | 9% | |
| Iron | 3.6mg | 20% | |
| Calcium | 40.5mg | 4% | |
| Amount Per 100 g | |||
| Calories | 145.61 Kcal (610 kJ) | ||
| Calories from fat | 69.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.74g | 61% | |
|---|---|---|---|
| Cholesterol | 16.94mg | 29% | |
| Sodium | 289.72mg | 61% | |
| Potassium | 18.19mg | 2% | |
| Total Carbs | 12.69g | 21% | |
| Sugars | 0.95g | 19% | |
| Dietary Fiber | 1.12g | 23% | |
| Protein | 6.08g | 62% | |
| Vitamin C | 2.4mg | 21% | |
| Vitamin A | 0.1mg | 9% | |
| Iron | 0.7mg | 20% | |
| Calcium | 8mg | 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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