• low fat 1.78g 1.78%
  • low sat fat 0.51g 0.51%
  • low salt 67.30mg 0.07%
  • low sugar 1.89g 1.89%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Place fish in a high-sided casserole dish. Pour lemon juice over fish. Sprinkle with pepper.
  2. Heat oil in a non-stick frypan. Cook onions over a medium heat until soft. Add tomato paste. Cook for 1 to 2 minutes. Add capsicum, wine, tomatoes and parsley. Simmer over a low heat for 5 to 10 minutes or until capsicum is just soft.
  3. Arrange vegetables over fish. Combine parmesan cheese and breadcrumbs. Sprinkle over vegetables. Bake at 190°C for 15 minutes or until the fish is cooked.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
354.85g
100.00g
Energy (kJ)
959.29kJ
270.34kJ
Protein (g)
28.94g
8.16g
Total fat (g)
6.32g
1.78g
- Saturated fat (g)
1.81g
0.51g
- Polyunsaturated fat (g)
0.99g
0.28g
- Monounsaturated fat (g)
2.80g
0.79g
Cholesterol (mg)
76.60mg
21.59mg
Carbohydrate-available (g)
7.65g
2.16g
CarbohydrateSE (g)
7.54g
2.13g
- Sugars (g)
6.71g
1.89g
Water (g)
302.25g
85.18g
Dietary fibre (g)
2.65g
0.75g
Thiamin (mg)
0.14mg
0.04mg
Riboflavin (mg)
0.15mg
0.04mg
Niacin (mg)
6.64mg
1.87mg
Niacin equivalents (mg)
11.92mg
3.36mg
Vitamin C (mg)
46.82mg
13.19mg
Total folate (ug)
44.35ug
12.50ug
Total vitamin A equivalents (ug)
148.97ug
41.98ug
Retinol (ug)
21.80ug
6.14ug
Beta carotene equivalents (ug)
766.20ug
215.92ug
Sodium (mg)
238.81mg
67.30mg
Potassium (mg)
875.56mg
246.74mg
Magnesium (mg)
60.75mg
17.12mg
Calcium (mg)
119.65mg
33.72mg
Phosphorus (mg)
384.88mg
108.46mg
Iron (mg)
2.35mg
0.66mg
Zinc (mg)
1.37mg
0.39mg

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This page has been produced in consultation with and approved by: Heart Foundation

Last updated:

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