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Baked Fish Or Chicken In Low Fat Red Sauce

VIEWS 2330

Energy (kcal) - 126

Protein (g) - 10

Carbohydrate (g) - 13

Fat (g) - 4

Khyati's Health-O-Meter Says:

The Health Benefits of eating fish are many. Fish in a low-fat sauce is not only high in protein but also low in calories, containing healthy fats. More importantly, fish is the best lean protein meat that can be consumed in any form. The presence of lycopene(red carotene pigment) in tomatoes makes it a flexible vegetable with the ability to improve heart health and reduce cancer risk.

INGREDIENTS:

  • Fish / Chicken - 50g 
  • Green chili [chopped] - 1 no
  • Tomato puree - ½ cup
  • Cauliflower [chopped] - 2 tbsp.
  • Bell Peppers - ½ cup
  • Mushrooms [diced] - 3 or 4 pieces
  • Onion [chopped] - 2 tbsp. 
  • Salt - use minimum, to taste
  • Oil - ½ tsp 

DIRECTIONS:
Step 1 Add the fish, cauliflower, green chili, mushrooms, bell peppers, onion, oil, and salt to a baking dish.  Step 2 Spread the tomato puree mixture in the baking dish.  Step 3 Bake in a hot oven at 200º C for 10 minutes. Serve hot.

Baked Fish Or Chicken In Low Fat Red Sauce - BY KHYATI RUPANI

10 FEB 2018
VIEWS 2330

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