Greek Baked Fish

1. Gently fry onions & curry powder in oil until tender, pour off oil, add garlic, chopped tomatoes and the wine & lemon juice, cover & simmer for 10 mins approximately.

2. Arrange fish in a baking dish & spread the tomato-onion mixture over.

3. Arrange tomato slices on top & sprinkle with parsley & a little extra oil.

4. Bake uncovered at approx 180.C for 30-40 mins or until fish flakes easily when tested with a fork.

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Nutrient	Quantity
Total fats	29.3694 g
Protein	22.6099 g
Carbohydrates	110.2751 g
Energy	718.5464 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.4369 g
Water	1918.6582 g
Aspartic acid	3.0085 g
Calcium, Ca	294.2506 mg
Lutein + zeaxanthin	1470.7426 g
Fiber, total dietary	25.516 g
Carotene, beta	7372.6695 g
Niacin	9.881 mg
Vitamin A, RAE	889.9748 g
Arginine	0.7822 g
Riboflavin	0.6535 mg
Tocopherol, beta	0.067 mg
Glutamic acid	8.4771 g
Sodium, Na	192.8223 mg
Fatty acids, total saturated 16:1 undifferentiated	0.5888 g
Total lipid (fat)	29.3694 g
Manganese, Mn	2.25 mg
Fructose	13.0513 g
Proline	0.416 g
Fatty acids, total saturated 16:0	7.1615 g
Fatty acids, total saturated 8:0	0.2847 g
Sucrose	2.97 g
Choline, total	163.4278 mg
Sugars, total	73.731 g
Serine	0.6019 g
Fatty acids, total saturated 10:0	0.6387 g
Fatty acids, total saturated 18:0	3.232 g
Vitamin B-6	1.7846 mg
Selenium, Se	5.8469 g
Ash	10.0621 g
Fatty acids, total saturated 18:1 undifferentiated	6.9928 g
Pantothenic acid	6.4193 mg
Phenylalanine	0.6106 g
Copper, Cu	1.5028 mg
Betaine	0.9702 mg
Thiamin	1.0456 mg
Retinol	210.944 g
Methionine	0.1607 g
Iron, Fe	8.6779 mg
Carbohydrate, by difference	110.2751 g
Phosphorus, P	558.1752 mg
Folate, total	272.4899 g
Tocopherol, gamma	0.8646 mg
Fatty acids, total saturated 4:0	0.8259 g
Lycopene	17243.3433 g
Alanine	0.6357 g
Cholesterol	65.536 mg
Valine	0.5427 g
Fatty acids, total saturated 18:2 undifferentiated	2.0082 g
Glycine	0.5441 g
Carotene, alpha	1518.8898 g
Glucose (dextrose)	14.2871 g
Fatty acids, total saturated 14:0	2.5742 g
Zinc, Zn	2.5321 mg
Isoleucine	0.4935 g
Fatty acids, total saturated 12:0	0.715 g
Fatty acids, total polyunsaturated	2.4453 g
Leucine	0.7477 g
Tocotrienol, alpha	0.187 mg
Vitamin A, IU	14265.5804 IU
Folate, DFE	272.4899 g
Tryptophan	0.1855 g
Vitamin C, total ascorbic acid	384.1091 mg
Phytosterols	92.4815 mg
Fatty acids, total saturated 6:0	0.489 g
Tyrosine	0.3754 g
Vitamin B-12	0.0026 g
Vitamin K (phylloquinone)	352.3301 g
Fatty acids, total saturated	16.485 g
Histidine	0.3391 g
Fatty acids, total monounsaturated	7.9601 g
Threonine	0.5849 g
Folate, food	272.4899 g
Cryptoxanthin, beta	0.8833 g
Vitamin E (alpha-tocopherol)	8.5897 mg
Magnesium, Mg	217.7174 mg
Lysine	0.7991 g
Potassium, K	4298.9209 mg
Cystine	0.2474 g
Fluoride, F	18.7138 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon	1	1.2808	0.4116	0.0132
White wine	0.5 cup	0	0	0
Oil	2 tablespoons	224.256	0	25.4669
Onion	2	120	28.02	0.3
Madras curry powder	2 teaspoons	0	0	0
Tomato	4	248.2759	55.0525	2.1589
Parsley	3 tablespoons	4.104	0.7216	0.0901
Garlic Clove	2	0	0	0