Saucy herbed tomatoes lend instant Italian flavour to heart-healthy fish fillets. Be sure to have a baguette on hand to mop up all the delicious juices.
Melt butter in a large non-stick frying pan over medium-high heat. Add fish and cook until lightly golden, about 2 min per side. Remove to a plate.
Meanwhile, prepare tomatoes, garlic and onion. Add to pan along with vinegar, sugar, seasonings and capers. Stir frequently until tomatoes start to break down, about 4 min. Slice zucchini.
Return fish to pan and scatter zucchini around fillets. Cover and reduce heat. Simmer, stirring sauce occasionally, until a knife inserted into centre of fish comes out warm, about 4 to 6 min depending on thickness. Spoon sauce over fish.
36 G protein, 10g fat, 17 g carbs, 404 mg sodium, 4g fibre, 313 calories
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Serving Size: 1 Serving (281g) | ||
Recipe Makes: 2 Servings | ||
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Calories: 138 | ||
Calories from Fat: 72 (52%) | ||
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Amt Per Serving | % DV | |
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Total Fat 7.9g | 11 % | |
Saturated Fat 4.8g | 24 % | |
Monounsaturated Fat 2g | ||
Polyunsanturated Fat 0.5g | ||
Cholesterol 19.6mg | 6 % | |
Sodium 327.2mg | 11 % | |
Potassium 623mg | 16 % | |
Total Carbohydrate 15.9g | 5 % | |
Dietary Fiber 3.4g | 14 % | |
Sugars, other 12.5g | ||
Protein 3.2g | 5 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 138
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