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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.

Last Updated: June 19th, 2015