CAL P/SERVE
430
kJ P/SERVE
1800
FAT P/SERVE
7.9g
SODIUM P/SERVE
585g
Fish makes a perfect light, nutritious dinner that won't leave you feeling heavy.
We've added in a tiny bit of chilli to this recipe to give it a little heat, but you can omit it if you don't like chilli.
This recipe is low fat, low sodium, low sugar, high protein.
Ingredients
- 2 fish fillets, rockling or snapper
- 2 cups tomato passata
- Handful fresh basil leaves
- 1 tsp. oregano
- Sprinkle chilli
- 2 cloves garlic, crushed
- 1 tbsp. onion flakes
- 8 cherry tomatoes, halved
- S & P
Method
- Preheat oven 180C (350F).
- In an oven baked dish pour 2 cups Passata then sprinkle oregano, chilli, garlic, onion flakes and mix together.
- Place fish on top of sauce, then cherry tomatoes around and season with S & P.
- Cover dish with foil and bake 30 mins then remove foil and bake a further 10 mins or until fish cooked.
- Serve with salad.
Nutrition Table
Servings: 2
Serving size:504g
Average Serve | Average 100g | |
---|---|---|
Energy | 1800 kJ | 357 kJ |
430 Cal | 85 Cal | |
Protein | 70.4 g | 14.0 g |
Fat, total | 7.9 g | 1.6 g |
- Saturated | 2.7 g | 0.5 g |
Carbohydrate | 14.7 g | 2.9 g |
- Sugars | 11.3 g | 2.2 g |
Sodium | 585 mg | 116 mg |