Fish with Tomatoes and Chili

Gluten Free
Dairy Free
Health score
37%
Fish with Tomatoes and Chili
45 min.
6
159kcal

Suggestions

Ingredients

  • 14.5 oz canned tomatoes diced canned
  • 1.5 teaspoons cornstarch 
  • tablespoons cilantro leaves fresh chopped
  • cloves garlic minced
  • tablespoons jalapeño chili fresh minced
  • tablespoon juice of lemon 
  • tablespoon olive oil 
  • oz onion chopped
  • servings salt and pepper 
  • 1.5 pounds white-fleshed fish fillets such as chilean seabass firm

Equipment

  • frying pan
  • oven
  • baking pan
  • spatula

Directions

  1. Rinse fish and pat dry; cut into serving-size pieces. Rub fish with 2 teaspoons oil.
  2. Place fish pieces slightly apart in a single layer in a 10- by 15-inch baking pan.
  3. Bake in a 425 oven, uncovered, until fish is barely opaque in thickest part (cut to test), 10 to 15 minutes.
  4. In a 10- to 12-inch frying pan, combine remaining oil, onion, garlic, and chili. Stir often over medium-high heat, until onion is lightly browned, about 5 minutes. Meanwhile, drain tomatoes, reserving juice.
  5. Mix reserved tomato juice, lemon juice, and cornstarch.
  6. Add tomatoes and juice mixture to onion; stir until mixture boils and thickens.
  7. With a slotted spatula, transfer fish to plates. Spoon sauce over fish; sprinkle with cilantro.
  8. Add salt and pepper to taste.

Nutrition Facts

Calories159kcal
Protein58.61%
Fat24.52%
Carbs16.87%

Properties

Glycemic Index
20.17
Glycemic Load
0.77
Inflammation Score
-5
Nutrition Score
14.006956701693%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.12mg
Isorhamnetin
1.42mg
Kaempferol
0.19mg
Myricetin
0.05mg
Quercetin
6.57mg

Nutrients percent of daily need

Calories:158.63kcal
7.93%
Fat:4.42g
6.8%
Saturated Fat:1.02g
6.37%
Carbohydrates:6.84g
2.28%
Net Carbohydrates:5.43g
1.97%
Sugar:3.22g
3.57%
Cholesterol:56.7mg
18.9%
Sodium:352.44mg
15.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.76g
47.52%
Selenium:47.8µg
68.29%
Vitamin B12:1.79µg
29.86%
Vitamin B3:5.05mg
25.27%
Vitamin D:3.52µg
23.44%
Vitamin C:18.68mg
22.64%
Phosphorus:217.82mg
21.78%
Vitamin B6:0.34mg
16.95%
Potassium:538.61mg
15.39%
Magnesium:42.57mg
10.64%
Vitamin E:1.54mg
10.25%
Folate:40.72µg
10.18%
Iron:1.42mg
7.87%
Manganese:0.16mg
7.85%
Copper:0.15mg
7.55%
Vitamin B2:0.12mg
7.28%
Vitamin B5:0.7mg
7.02%
Vitamin K:6.91µg
6.58%
Vitamin B1:0.1mg
6.4%
Fiber:1.41g
5.66%
Calcium:42.2mg
4.22%
Zinc:0.54mg
3.62%
Vitamin A:170.81IU
3.42%
Source:My Recipes