• Serves
  • 172

Dietician's Tip: This recipe uses a vegetable sauce — instead of fat — to keep fish moist, flavorful and healthy.


  • 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


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

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