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Baked Fish Or Chicken In Low Fat Red Sauce

VIEWS 1572

Energy (kcal) - 126

Protein (g) - 10

Carbohydrate (g) - 13

Fat (g) - 4

Khyati's Health-O-Meter Says:

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 - 1 pc (palm size) or Chicken - 50 g 
  • Green chilli, chopped - 1 no
  • Tomato puree - 2 medium
  • Cauliflower - 8-10 florets
  • Bell Peppers - ½ cup
  • Mushrooms - 3 or 4 pieces
  • Onion - 1 small
  • Salt - use minimum, to taste
  • Oil - ½ tsp (for greasing baking dish)

DIRECTIONS
Step 1 Add the fish, cauliflower, green chili, mushrooms, bell peppers, onion, oil and salt in 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 1572

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