Fish Fillets with Tomato Sauce and Sauteed Potatoes

Receitas Da Felicidade!
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Amy K.: "This recipe made a perfect meal. The fish was so …" Read More
Fish Fillets with Tomato Sauce and Sauteed Potatoes Recipe
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Description

Fish is a great way to get the nutrients the body needs without unnecessary calories and fat. This dish offers a heathy and nutritious dinner the family will love. Fish Fillets with Tomato Sauce and Sauteed Potatoes guarantees a meal you can trust will not only be filling, but also tasty and healthy. And adding a little bit of white wine to the sauce is just the added touch for a rewarding, weeknight family dinner.

Ingredients

  • 400 grams fish fillets (skinned and deboned)
  • salt (to taste)
  • ground black pepper
  • lemon juice (to taste)
  • potatoes (to taste)
  • liquid margarine (Becel's)
  • 100 grams chopped onion
  • 1 bay leaf
  • 1 deciliter white wine
  • 6 tablespoons tomato sauce (with basil)
  • chopped parsley

Directions

  1. Season the fish fillets with salt, pepper, and lemon juice.
  2. Place the potatoes in a baking pan covered with water, and season with salt. Bring to boil, lower heat, and simmer until potatoes are cooked.
  3. Heat about 3 tablespoons of liquid Becel in a pan, add the chopped onion, and the bay leaf. Cook over medium heat until the onion begins to brown.
  4. Add the fish, then add the white wine, and the tomato sauce.
  5. Cover, and cook on low heat for 10 to 15 minutes.
  6. When the potatoes are cooked, drain, and put them back in pan where they were cooked.
  7. Drizzle with a little liquid Becel, and saute, shaking the pan occasionally until they brown.
  8. Generously sprinkle the fish with chopped parsley.
  9. Serve with the sauteed potatoes.
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NutritionView more

160Calories
Sodium16%DV380mg
Fat3%DV2g
Protein39%DV20g
Carbs4%DV12g
Fiber8%DV2g

PER SERVING *

Calories160Calories from Fat20
% DAILY VALUE*
Total Fat2g3%
Saturated Fat0g0%
Trans Fat
Cholesterol50mg17%
Sodium380mg16%
Potassium630mg18%
Protein20g39%
Calories from Fat20
% DAILY VALUE*
Total Carbohydrate12g4%
Dietary Fiber2g8%
Sugars4g8%
Vitamin A
Vitamin C
Calcium
Iron

* 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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