Name: Liver Friendly 🍅 Tomato & Garlic Whiting — 10 Fillets
Yield: 6
Ingredients: Protein and Condiments:; 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; Carbs:; White Rice; Red and Brown Rice; Salad:; tomato + cucumber + lettuce salad

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Ingredients

Protein And Condiments

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

Carbs

White Rice

Red and Brown Rice

Salad

tomato + cucumber + lettuce salad

Steps

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.

🍽️ Serving estimates:
* You: 3 fillets,
* Wife: 3–3½ fillets
* Son: 3–3½ fillets
Tony ⅓ cup cooked brown/red rice only

Nutrition Facts

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.

Liver Friendly 🍅 Tomato & Garlic Whiting — 10 Fillets