Steamed White Fish with Tomato and Olive Sauce

9 20 198
Ingredients Minutes Calories
Prep Cook Servings
0 min 20 min 2
Steamed White Fish with Tomato and Olive Sauce
Health Highlights

Ingredients


1 1/2 tsp Extra virgin olive oil
1/4 tsp Sea Salt (divided)
1/4 tsp Black pepper (divided)
1 cup Roma tomatoes (sliced)
1/4 cup Black olives (pits removed)
1 stalk(s) Green onion (green parts only, chopped)
1/4 cup Basil, fresh (chopped)
1/4 cup Water
341 gm Haddock

Instructions


  1. Heat the oil in a medium-sized pan with a lid over medium heat. Season the fish with half of the salt and half of the pepper and set aside.
  2. Add the cherry tomatoes to the pan and cook for about five minutes or until the tomatoes have softened and released their juices. Season the tomatoes with the remaining salt and pepper. Add the olives, green onions, basil and water. Stir to combine, bringing the mixture to a simmer.
  3. Place the fish fillets on top of the tomato mixture and cover with a lid. Let the fish steam for 4 to 8 minutes or until the fish is cooked through and flakes easily.
  4. Divide between bowls. Enjoy!

Nutrition Facts

Per Portion

Calories 198
Calories from fat 65
Calories from saturated fat 9.4
Total Fat 7.3 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 4.7 g
Cholesterol 92 mg
Sodium 951 mg
Potassium 747 mg
Total Carbohydrate 5.1 g
Dietary Fiber 2.0 g
Sugars 2.7 g
Protein 29.0 g

Dietary servings

Per Portion


Meat 1.9
Vegetables 1.3

Energy sources


Pygal8%402.45277487115817110.171140520545233%467.7389392568795193.606788573974259%295.5383169618032218.79677705814768%33%59%CarbohydratesFatProtein

Meal Type(s)

Main




?
Help