Family And Liver Friendly Winner - 🍅 Tomato & Garlic Whiting — 10 Fillets
*10 frozen whiting fillets — approximately 650–700 g, based on your estimate of 15 fillets per 1 kg
* 3 tbsp olive oil
* 6 garlic cloves, finely minced
* 2 × 400 g cans crushed or diced tomatoes
* 2 tsp dried oregano or Italian herbs
* Black pepper, to taste
* Fresh parsley, optional
* 3 tbsp olive oil
* 6 garlic cloves, finely minced
* 2 × 400 g cans crushed or diced tomatoes
* 2 tsp dried oregano or Italian herbs
* Black pepper, to taste
* Fresh parsley, optional
Ingredients
Protein And Condiments
Carbs
Salad
Steps
1
Method
1. Heat the olive oil in a large, wide frying pan over medium heat.
2. Add the garlic and cook for 30–60 seconds, without browning.
3. Add the tomatoes, oregano/Italian herbs and black pepper.
4. Simmer uncovered for 8–10 minutes to let the sauce thicken.
5. Add the frozen whiting fillets and spoon some sauce over the top.
6. Cover and simmer gently for approximately 12–18 minutes, depending on the thickness of the fish.
7. The fish is ready when it is opaque throughout and flakes easily.
8. Serve with the tomato sauce.
1. Heat the olive oil in a large, wide frying pan over medium heat.
2. Add the garlic and cook for 30–60 seconds, without browning.
3. Add the tomatoes, oregano/Italian herbs and black pepper.
4. Simmer uncovered for 8–10 minutes to let the sauce thicken.
5. Add the frozen whiting fillets and spoon some sauce over the top.
6. Cover and simmer gently for approximately 12–18 minutes, depending on the thickness of the fish.
7. The fish is ready when it is opaque throughout and flakes easily.
8. Serve with the tomato sauce.
2
🍽️ Serving estimates:
* You: 3 fillets,
* Wife: 3–3½ fillets
* Son: 3–3½ fillets
Tony ⅓ cup cooked brown/red rice only
* You: 3 fillets,
* Wife: 3–3½ fillets
* Son: 3–3½ fillets
Tony ⅓ cup cooked brown/red rice only
Nutrition Facts
Per serving. If servings isn't set, the recipe counts as 4.
-
Calories 450kcal 22%
-
Fat 15g 23%
-
Saturated Fat 3g 15%
-
Carbohydrates 40g 13%
-
Fiber 5g 20%
-
Sugar 15g 30%
-
Protein 35g 70%
-
Cholesterol 150mg 50%
-
Sodium 400mg 16%
Percent Daily Values are based on a 2,000 calorie diet.
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