Dietitian's pointer: This dish utilizes a veggie sauce rather of fat to keep fish damp, healthy and complete of taste. Variety of portions 19459001 Serves 8 19659002 Diabetes meal strategy 19659003 DASH diet plan 19659004 Heart-healthy 19659005 Weight management Low-fiber Low-fat 19659008 Healthy-carb Gluten-free Active ingredients 2 pounds whitefish fillets, such as tilapia, cod, sole, pollock or halibut 19659012 1/4 cup lime juice 19659013 1/2 tablespoon canola oil 19659014 1 little onion, peeled and sliced 1 little 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 19659021 4 tablespoons sliced fresh cilantro or 4 teaspoons dried cilantro 1 lime cut into 8 wedges 19659023 Instructions In a 9-by-13-inch baking pan, set up fish. Sprinkle with lime juice. Cover and cool for a minimum of 20 minutes. Preheat oven to 425 F. In a big, nonstick frying pan, heat oil over medium-high heat. Include onion, bell pepper and jalapeno pepper. Prepare and stir a bit for 2 minutes, or till veggies hurt yet crisp. 19659025 Stir in salsa, tomato sauce, olives and capers. Give a boil. Decrease heat and simmer for 1 minute. Put the sauce over the fish and bake for about 20 minutes, or up until fish flakes quickly with a fork. 19659027 Eliminate fish and veggies from the pan with a slotted spatula. Serve with cilantro and lime wedges. 19459003 Nutritional analysis per serving Serving size: About 3 ounces of fish plus 1/3 cup sauce Calories 158 19659029 Overall fat 4 g 19659030 Hydrogenated fat 1 g Trans fat 0 g Monounsaturated fat 2 g 19659033 Salt 161 mg 19659034 Overall carb 8 g Dietary fiber 2.5 g Sugarcoated 0 g Protein 24 g 19659038 Cholesterol 57 mg Overall sugars 4 g Polyunsaturated fat 1 g Potassium 646 mg Calcium 46 mg Magnesium 45 mg Vitamin D 141 IU Iron 2 mg Oct. 03, 2024 19659047ยป … 19659048 Find out more
