Fish Plaki

1. Rinse fish.

2. Brush baking pan with olive oil.

3. Place fish in pan.

4. Saute onions, garlic, herbs, salt, and pepper. Add stewed tomatoes, crushed. Cook 20 minutes. Pour over fish.

5. Pour a little olive oil over all. Add slices of lemon.

6. Bake 325 degrees for 25 to 30 minutes until fish flakes with fork.

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Nutrient	Quantity
Total fats	2.308 g
Protein	43.7757 g
Carbohydrates	60.5919 g
Energy	418.1427 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1558 g
Water	844.6214 g
Aspartic acid	1.0523 g
Calcium, Ca	438.8712 mg
Lutein + zeaxanthin	2026.2717 g
Fiber, total dietary	13.5022 g
Carotene, beta	2643.2181 g
Niacin	4.4142 mg
Vitamin A, RAE	325.8691 g
Arginine	0.6243 g
Riboflavin	0.5601 mg
Glutamic acid	2.5267 g
Sodium, Na	192.7392 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0312 g
Total lipid (fat)	2.308 g
Manganese, Mn	1.2248 mg
Fructose	5.8062 g
Proline	0.217 g
Fatty acids, total saturated 16:0	0.4217 g
Sucrose	4.455 g
Choline, total	166.1329 mg
Sugars, total	30.3684 g
Serine	0.2568 g
Fatty acids, total saturated 18:0	0.1132 g
Fatty acids, total saturated 20:4 undifferentiated	0.0884 g
Vitamin B-6	1.042 mg
Selenium, Se	31.9728 g
Ash	6.203 g
Fatty acids, total saturated 18:1 undifferentiated	0.3582 g
Pantothenic acid	2.1091 mg
Phenylalanine	0.2858 g
Copper, Cu	0.9692 mg
Betaine	0.474 mg
Thiamin	0.622 mg
Retinol	51 g
Methionine	0.0613 g
Iron, Fe	9.5109 mg
Carbohydrate, by difference	60.5919 g
Phosphorus, P	547.9155 mg
Folate, total	209.8796 g
Tocopherol, gamma	0.1686 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0391 g
Alanine	0.2917 g
Cholesterol	85 mg
Valine	0.2748 g
Fatty acids, total saturated 18:2 undifferentiated	0.3819 g
Glycine	0.2803 g
Carotene, alpha	210.5831 g
Glucose (dextrose)	8.8662 g
Fatty acids, total saturated 14:0	0.0248 g
Zinc, Zn	3.2773 mg
Isoleucine	0.2137 g
Fatty acids, total polyunsaturated	0.7423 g
Leucine	0.3602 g
Tocotrienol, alpha	0.18 mg
Vitamin A, IU	5681.489 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0204 g
Folate, DFE	209.8796 g
Tryptophan	0.1145 g
Vitamin C, total ascorbic acid	145.1425 mg
Phytosterols	71.28 mg
Galactose	0.0162 g
Tyrosine	0.1715 g
Vitamin B-12	1.7 g
Vitamin K (phylloquinone)	546.1144 g
Fatty acids, total saturated	0.5695 g
Histidine	0.148 g
Fatty acids, total monounsaturated	0.3896 g
Threonine	0.2491 g
Folate, food	209.8796 g
Cryptoxanthin, beta	4.5267 g
Vitamin E (alpha-tocopherol)	2.2517 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0561 g
Magnesium, Mg	139.8972 mg
Lysine	0.3872 g
Potassium, K	1899.0387 mg
Cystine	0.0753 g
Fluoride, F	4.95 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon	2	2.5617	0.8233	0.0265
Olive oil	0	0	0	0
Onion	3	180	42.03	0.45
Tomato	1 can	62.069	13.7631	0.5397
Parsley	0.5 cup	10.8	1.899	0.237
Garlic Clove	2	151.3	0	0.85
Basil	0.25 cup	1.38	0.159	0.0384
mint	0.25 cup	10.032	1.9175	0.1664
salt pepper	0	151.3	0	0.85
cod fish fillet	6	151.3	0	0.85