Directions:
- Put the fish in a greased ovenproof dish.
- Heat the oil in a small saucepan, chop the onion, and fry it gently in the oil until soft (about 2-3 minutes).
- Add the tinned tomatoes or chopped fresh tomatoes and seasoning. Bring to the boil and cook gently until the liquid is reduced to a thin puree (3-5 minutes).
- Chop the celery and/or pepper if used, stir into the tomato mixture, and spoon the sauce over the fish. Cover with a lid or cooking foil, and bake for about 20 minutes in an oven (375F/190C/Gas Mark 5). Serve hot.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 237.6 Kcal (995 kJ) | ||
| Calories from fat | 81 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9g | 14% | |
|---|---|---|---|
| Cholesterol | 79.9mg | 27% | |
| Sodium | 570.1mg | 24% | |
| Potassium | 731.86mg | 16% | |
| Total Carbs | 8.92g | 3% | |
| Sugars | 4.5g | 18% | |
| Dietary Fiber | 3.12g | 12% | |
| Protein | 27.13g | 54% | |
| Vitamin C | 31.6mg | 53% | |
| Calcium | 56.2mg | 6% | |
| Amount Per 100 g | |||
| Calories | 69.49 Kcal (291 kJ) | ||
| Calories from fat | 23.69 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.63g | 14% | |
|---|---|---|---|
| Cholesterol | 23.37mg | 27% | |
| Sodium | 166.73mg | 24% | |
| Potassium | 214.04mg | 16% | |
| Total Carbs | 2.61g | 3% | |
| Sugars | 1.32g | 18% | |
| Dietary Fiber | 0.91g | 12% | |
| Protein | 7.93g | 54% | |
| Vitamin C | 9.2mg | 53% | |
| Calcium | 16.4mg | 6% | |
* 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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