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14Ingredients
70Minutes
490Calories
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Ingredients
US|METRIC
4 SERVINGS
- 700 grams white fish fillet (e.g., cod, haddock, hake, pollock, Boston bluefish)
- 3 Tbsp. vegetable oil (neutrally tasting, e.g. canola oil, sunflower oil, corn oil, soybean oil)
- 3 onions (medium, sliced to make 1 cup)
- 2 green bell peppers (sliced)
- 1 chili pepper (finely chopped)
- 6 medium tomatoes (sliced)
- 3 garlic cloves (thinly sliced)
- 1/2 tsp. salt
- 1/2 tsp. black pepper
- 1/2 cup lemon juice
- 1 tomato paste (heaping Tbsp.)
- 2 Tbsp. sugar
- 1/2 tsp. turmeric
- 2 Tbsp. parsley sprig (finely chopped, optional)
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NutritionView More
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490Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories490Calories from Fat200 |
| % DAILY VALUE |
| Total Fat22g34% |
| Saturated Fat2.5g13% |
| Trans Fat0g |
| Cholesterol105mg35% |
| Sodium780mg33% |
| Potassium1730mg49% |
| Protein39g |
| Calories from Fat200 |
| % DAILY VALUE |
| Total Carbohydrate37g12% |
| Dietary Fiber7g28% |
| Sugars22g |
| Vitamin A60% |
| Vitamin C170% |
| Calcium10% |
| Iron10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Reviews(1)
DMarie 4 years ago
After all was prepped for cooking, the time it took to cook on the stove top was about 15 minutes before it got into the oven. I used a jalapeo pepper (all that I had) and, 3-4 cloves of garlic. I also used ketchup instead of paste (no paste)so the sauce was probably less thick than it should have been. Despite all that, this fish was delicious over Basmati rice; I would recommend starting the rice cooking as soon as the stove top prep gets underway so the rice has a head start if using something like Basmati. I will make it again.