Directions:
- Heat the oil in a frying pan, add the onion then fry for 5-8 mins until just browned.
- Stir in the tomatoes, sugar, thyme and soy. Simmer for 5 minutes.
- Put the fish into the sauce.
- Cover and gently cook for 8-10 mins until the fish flakes easily.
- Serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 195.24 Kcal (817 kJ) | ||
| Calories from fat | 60.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.68g | 10% | |
|---|---|---|---|
| Cholesterol | 65.19mg | 22% | |
| Sodium | 316.65mg | 13% | |
| Potassium | 671.75mg | 14% | |
| Total Carbs | 3.81g | 1% | |
| Sugars | 2.18g | 9% | |
| Dietary Fiber | 0.67g | 3% | |
| Protein | 27.87g | 56% | |
| Vitamin C | 2.9mg | 5% | |
| Iron | 1.7mg | 9% | |
| Calcium | 119.9mg | 12% | |
| Amount Per 100 g | |||
| Calories | 96.47 Kcal (404 kJ) | ||
| Calories from fat | 29.71 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.3g | 10% | |
|---|---|---|---|
| Cholesterol | 32.21mg | 22% | |
| Sodium | 156.46mg | 13% | |
| Potassium | 331.91mg | 14% | |
| Total Carbs | 1.88g | 1% | |
| Sugars | 1.08g | 9% | |
| Dietary Fiber | 0.33g | 3% | |
| Protein | 13.77g | 56% | |
| Vitamin C | 1.4mg | 5% | |
| Iron | 0.8mg | 9% | |
| Calcium | 59.2mg | 12% | |
* 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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