Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Haddock | 100g cooked | 112 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Pollock | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- ½ cup lemon juice
- 1 (heaping) tbsp tomato paste
- 2 tbsp sugar
- ½ tsp turmeric
- 2–3 tbsp vegetable oil
- 2–3 medium onions , sliced to make 1 cup
- 2 green bell peppers , sliced
- 1 chile pepper , finely chopped
- 6 medium tomatoes , sliced
- 2–3 garlic cloves , thinly sliced
- ½ tsp salt
- ½ tsp black pepper
- 500–700 g white fish fillet (e.g., cod , haddock , hake , pollock )
- 2 Tbsp finely- chopped parsley or cilantro sprig (optional)
Directions
Combine lemon juice, tomato paste, sugar and turmeric in small bowl, mix until smooth. Set this sauce aside.
Preheat oven to 350°F.
Heat the oil in a large pot. Add the onions, and sauté until golden-brown and they begin to loosen their moisture. Then, remove using a slotted spoon, and layer in a oven-proof dish.
In the same oil, sauté the bell and chili peppers for 2 minutes or until softened, transfer using a slotted spoon to oven-proof dish, layering over the onions
Layer half of the raw tomatoes over the peppers.
Spread the garlic over the tomatoes, and season with half of the salt and pepper.
In the same oil, sauté the fish for 1 minute, then transfer to dish, place on top of tomatoes, season with remaining salt and pepper.
Top the fish with the remaining tomato slices. Spread the lemon-tomato-paste sauce over the top layer.
Cover dish with aluminum foil , and bake for 20 minutes.
Remove aluminum foil, continue baking 10 more minutes, or until the fish flakes easily when tested.
Sprinkle with parsley or cilantro garnish, if desired.
Serve immediately.