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Fish Veracruz
Print Products and services By Mayo Clinic Staff
Dietitian s tip
This recipe uses a vegetable sauce - instead of fat - to keep fish moist, flavorful and healthy.
Number of servings
Serves 8 Healthy carb
Ingredients
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.
Nutritional analysis per serving
Serving size About 3 ounces of fish plus 1 3 cup sauce
Nonstarchy vegetables 2 Meat and meat substitutes 3
DASH Eating Plan Servings
Vegetables 2 Meats, poultry and fish 3 DASH diet: Recommended servings Sample DASH menus ShareTweet June 19, 2015
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