Savoury Fish Steaks

1. Wash and pat fish steaks dry.

2. Place in a baking pan.

3. Arrange tomato slices on top.

4. Sprinkle with vinegar.

5. In a bowl combine breadcrumbs, onion and butter.

6. Spoon this mixture on top of tomatoes.

7. Cook at 350 F (180 C) for approximately 20 minutes or until fish is cooked through.

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Nutrient	Quantity
Total fats	16.5656 g
Protein	18.3698 g
Carbohydrates	63.7182 g
Energy	426.1426 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1416 g
Water	1029.5008 g
Aspartic acid	2.2939 g
Calcium, Ca	269.2631 mg
Lutein + zeaxanthin	0.2667 g
Fiber, total dietary	14.7774 g
Carotene, beta	3734.9992 g
Niacin	7.1825 mg
Vitamin A, RAE	346.3273 g
Arginine	1.1122 g
Riboflavin	0.5866 mg
Fatty acids, total saturated 20:1	0.0201 g
Glutamic acid	5.98 g
Sodium, Na	163.7965 mg
Fatty acids, total saturated 16:1 undifferentiated	0.054 g
Total lipid (fat)	16.5656 g
Manganese, Mn	1.575 mg
Fructose	0.146 g
Proline	0.493 g
Fatty acids, total saturated 16:0	1.5058 g
Sucrose	0.066 g
Choline, total	93.2403 mg
Sugars, total	43.5411 g
Serine	0.6381 g
Fatty acids, total saturated 18:0	0.6816 g
Vitamin B-6	0.9271 mg
Selenium, Se	4.3711 g
Ash	6.9546 g
Fatty acids, total saturated 18:1 undifferentiated	5.683 g
Pantothenic acid	5.6137 mg
Phenylalanine	0.6195 g
Copper, Cu	1.4611 mg
Betaine	0.0067 mg
Thiamin	1.0357 mg
Methionine	0.2844 g
Iron, Fe	6.3122 mg
Carbohydrate, by difference	63.7182 g
Phosphorus, P	531.3822 mg
Folate, total	127.8181 g
Alanine	0.6477 g
Valine	0.6345 g
Fatty acids, total saturated 18:2 undifferentiated	7.0391 g
Glycine	0.6915 g
Carotene, alpha	841.979 g
Glucose (dextrose)	0.1513 g
Fatty acids, total saturated 14:0	0.0363 g
Zinc, Zn	2.1669 mg
Isoleucine	0.5437 g
Fatty acids, total polyunsaturated	7.1872 g
Leucine	0.8859 g
Tocotrienol, alpha	0.0027 mg
Vitamin A, IU	6950.3682 IU
Folate, DFE	127.8181 g
Tryptophan	0.2151 g
Vitamin C, total ascorbic acid	253.087 mg
Phytosterols	1 mg
Tyrosine	0.4514 g
Vitamin K (phylloquinone)	109.0522 g
Fatty acids, total saturated	2.3216 g
Histidine	0.3524 g
Fatty acids, total monounsaturated	5.7628 g
Threonine	0.5469 g
Folate, food	127.8181 g
Vitamin E (alpha-tocopherol)	4.1032 mg
Magnesium, Mg	138.4127 mg
Lysine	0.6489 g
Potassium, K	2350.6323 mg
Cystine	0.281 g
Fluoride, F	0.0733 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Butter	2 tablespoons	171	7.857	14.4
Onion	2 teaspoons	2.6667	0.6227	0.0067
Tomato	4	248.2759	55.0525	2.1589
Malt vinegar	4 teaspoons	4.2	0.186	0
breadcrumb	1 cup	0	0	0
fish steak hapuka	4	0	0	0