Photo: Gregor Moser
Light Picante Fish Recipe
8 ingredients
4 servings
openrecipes
Fast and low-fat — your microwave oven lets you have it both ways. In the following recipe, cook the vegetables in a small amount of chicken broth to add...
Estimated Nutrition (whole recipe, rough)
790
Calories
94g
Protein
27g
Fat
40g
Carbs
Counts 10 of 14 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Chicken | 100g cooked | 165 |
| Snapper | 100g cooked | 128 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Orange Roughy | 1 medium (131g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Water | not in our table | 0 |
| Catfish | not in our table | 0 |
| Leaf | not in our table | 0 |
| Sauce | 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
- 1 1/2 cups small fresh mushrooms
- 1 medium green or red bell pepper, seeded, cut into 1-inch pieces
- 1 small onion, halved, sliced
- 2 tablespoons chicken broth or water
- 4 fish fillets (4 ounces each), 3/4-inch thick (Any type of white-fleshed fish, such as snapper, orange roughy or catfish, will work)
- 1/2 teaspoon dried leaf oregano, crushed
- 1 cup picante sauce or salsa
- 2 tablespoons grated Parmesan cheese
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By chow ·
Recipe sourced from
openrecipes