Fish Cutlets in Herb Tomato Coulis

Fish Cutlets in Herb Tomato Coulis

Fish cutlets with a herb tomato sauce.

Rating:

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Serves: 4 person(s) Change

Preparation Time: 15 mins
Cooking Time: 13 mins

Diabetes-Friendly Recipe Low-Carb Recipe High-Calcium Recipe Quick And Easy Recipe Dairy-Free Recipe

Ingredients

  • 1 onion, chopped
  • 1 Tbsp chopped fresh parsley
  • 1 Tbsp chopped fresh oregano
  • 2 tsp chopped fresh thyme
  • 1 garlic clove, crushed
  • 1 chicken stock cube
  • 1 tsp sugar
  • 15 oz can tomato pureé
  • 4 white fish cutlets (about 1½ lbs)

Directions: Standard directions Microwave directions

This recipe can be adapted for a conventional oven.

Cover and cook on HIGH 6 minutes, stirring after 3 minutes.

Place fish in single layer in a shallow microwave-safe dish. Cover and cook on HIGH 2 minutes, turn fish over, cover and cook a further 2 minutes.

Pour tomato mixture over fish. Cover and cook on HIGH for about 3 minutes or until fish is cooked. Let stand for 4 minutes before serving.

Tips:

This recipe is best made just before serving. Not suitable to freeze.

Nutritional Info (per serving)

CALORIES 212 cals
Kilojoules 887 kJ
Fat 3.5 g
Saturated Fat 1.0 g
Cholesterol 94 mg
Sodium 700 mg
Carbohydrates 8.0 g
Fiber 2.0 g
Total Sugars 6.7 g
Protein 37.0 g
Calcium 65.0 mg
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