This recipe uses a vegetable sauce — instead of fat — to keep fish moist, flavorful and healthy.

Serves 8

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
  • Total carbohydrate: 11 g
  • Dietary fiber: 2 g
  • Sodium: 160 mg
  • Saturated fat: 1 g
  • Monounsaturated fat: 2 g
  • Total fat: 4 g
  • Cholesterol: 57 mg
  • Protein: 23 g
  • Calories: 172
  • Meats poultry and fish: 3
  • Vegetables: 2
  • Protein and dairy: 1
  • Vegetables: 2
  • Meat and meat substitutes: 3
  • Nonstarchy vegetables: 2
Last Updated: 2015-06-19
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