Serving Size About 3 ounces of fish plus 1/3 cup sauce
|Amount Per Serving|
|Monounsaturated fat||2 g|
|Saturated fat||1 g|
|Total fat||4 g|
|Dietary fiber||2 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:
|Total Fat||Less than||65g||80g|
|Saturated Fat||Less than||20g||25g|
|Cholesterol||Less than||300mg||300 mg|
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
This recipe uses a vegetable sauce instead of fat to keep fish moist and flavorful.
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.
© 1998-2021 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.