Fish Veracruz
Nutrition Facts
Serving Size About 3 ounces of fish plus 1/3 cup sauce
Calories 172
| Amount Per Serving | ||
| Monounsaturated fat | 2 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 4 g | |
| Sodium | 160 mg | |
| Cholesterol | 57 mg | |
| Dietary fiber | 2 g | |
| Protein | 23 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
This recipe uses a vegetable sauce instead of fat to keep fish moist and flavorful.
Ingredients
(Serves 8)- 2 pounds whitefish fillets, such as tilapia, cod, sole, pollock or halibut
- 1/4 cup lime juice
- 1/2 tablespoon canola oil
- 1 small onion, peeled and sliced
- 1 small green bell pepper, seeded and cut into strips
- 1/4 cup jalapeno pepper, seeded and sliced
- 2 cups fresh salsa or pico de gallo
- 1/2 cup no-salt-added tomato sauce
- 1/2 cup sliced ripe olives
- 1 tablespoon capers
- 4 tablespoons fresh cilantro, chopped, or 4 teaspoons dried cilantro
- 1 lime cut into 8 wedges
Directions
Arrange fish in a 9-by-13-inch baking pan. Sprinkle with lime juice. Cover and refrigerate for at least 20 minutes.
Heat oven to 425 F. Heat oil in a large, nonstick skillet over medium-high heat. Add onion, bell pepper and jalapeno pepper. Cook and stir occasionally for 2 minutes, or until vegetables are tender yet crisp.
Stir in salsa, tomato sauce, olives and capers. Bring to a boil. Reduce heat and simmer for 1 minute.
Pour the sauce over the fish and bake in the preheated oven for about 20 minutes, or until fish flakes easily with a fork.
Remove fish and vegetables from the pan with a slotted spatula. Serve with cilantro and lime wedges.