INGREDIENTS

INSTRUCTIONS

To make the sauce, heat the oil in a pan. Saute the onion and garlic
until onion is transparent. Add tomatoes and cook for 10 minutes to
allow the juices to reduce. Add herbs, capers and season to taste. To
pan fry the fish, heat a tablespoon of olive oil in another pan and
cook fish, skin side first, until it flakes. Serve with sauce spooned
over. To steam the fish, place fish fillets on top of sauce in pan,
cover with lid or foil and cook on medium heat for 8-10 minutes, or
until fish flakes easily. To bake the fish, make sauce in an  overproof
dish. Place fish fillets on top of sauce, cover dish with  lid or foil
and cook in 180deg.C. oven for 12-15 minutes or until  fish flakes
easily. To serve, the fish can be served on a bed of  steamed rice or
with mashed potatoes.  Note: 1 finely chopped fresh chilli or 1/4-1/2
teaspoon ground chilli  can be added to the sauce. Pan-fried tuna
steaks can be used in place  of white fish.  Recipe adapted from Good
Taste, January, 1997.  Converted by MC_Buster.  Per serving: 208
Calories (kcal); 14g Total Fat; (58% calories from  fat); 3g Protein;
20g Carbohydrate; 0mg Cholesterol; 23mg Sodium Food  Exchanges: 0
Grain(Starch); 0 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 2  1/2 Fat; 0
Other Carbohydrates  Converted by MM_Buster v2.0n.

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Nutrition (calculated from recipe ingredients)
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Calories: 440
Calories From Fat: 165
Total Fat: 18.8g
Cholesterol: 35.7mg
Sodium: 1977.1mg
Potassium: 1959.3mg
Carbohydrates: 42.6g
Fiber: 15.6g
Sugar: 17.2g
Protein: 34.3g