White Fish-Tomato Sauce Recipe

Looking for an easy White fish-tomato sauce recipe? Learn how to make White fish-tomato sauce using healthy ingredients.


Submitted by susanmagoon

Makes 4 servings



Really good- server over rice or pasta - Gemeli is our favorite but not included in this recipe,

Recipe Ingredients for White fish-tomato sauce

1 1/2 pounds cod
2 tbsp flour
1 tbsp olive oil
1 tbsp canola oil
14 oz tomatoes, diced, canned
1/4 tsp kosher salt
1/8 tsp black pepper
2 onions, yellow, sliced thin
2 cloves garlic, minced
1 tbsp basil, dried

Recipe Directions for White fish-tomato sauce

  1. cut fish into serving sizes while heating oil

  2. Dredge in flour, and cook in oil 3 min each side

  3. remove fish to another plate

  4. add onions and garlic - cook until wilted

  5. add canned tomatoes and simmer 2-5 minutes

  6. add half cooked fish back on top and cover

  7. Cook another 5-7 minutes until done

  8. serve over/with pasta or rice

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 337.7g
Amount Per Serving
Calories
297
Calories from Fat
77
% Daily Value*
Total Fat
8.6g
13%
Saturated Fat
1.0g
5%
Trans Fat
0.0g
Cholesterol
94mg
31%
Sodium
285mg
12%
Potassium
744mg
21%
Total Carbohydrates
12.9g
4%
Dietary Fiber
2.1g
8%
Sugars
4.9g
Protein
40.7g
Vitamin A 19% Vitamin C 31%
Calcium 5% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in saturated fat
  • Very high in selenium
  • High in vitamin C
  •   Bad points
  • High in cholesterol
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