Contributed By: Velo
Velo
Easy to do, healthy and tasty option for last minute Friday meals.
|
|
Total Preparation Time: 15 to 30 minutes
Ingredients: Fish
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Special Features: Quick to Prepare (under 30 minutes)
Simple (6 ingredients or less)
Nutrition Content: Low Fat
Meal Type: Entree
Ingredients
1 tbsp Olive oil
4 Fish filet (cod, sole, turbot)
2 Tomatoes
1 Onion, sliced
1 tsp Cumin
1 cup Rice
Salt
Pepper
Preparation
Heat olive oil. Cook onions until soft. Prepare rice. Add fish and tomatoes to onions, cover and cook for 10-15 minutes medium heat until fish flaky. Add salt, pepper and cumin. Serve over rice.
Cook's Notes
Nutrition Information
Calories: 342
;
Total Fat: 2 g
;
Saturated Fat: 0 g
;
Polyunsaturated Fat: 1 g
;
Carbohydrates: 44 g
;
Protein: 35 g
;
Vitamin A: 56 RE
;
Vitamin C: 15 mg
;
Calcium: 48 mg
;
Sodium: 245 mg
;
Iron: 3 mg
;
Fiber: 2 g