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

Ingredients

  1. 2 pounds whitefish fillets, such as tilapia, cod, sole, pollock or halibut
  2. 1/4 cup lime juice
  3. 1/2 tablespoon canola oil
  4. 1 small onion, peeled and sliced
  5. 1 small green bell pepper, seeded and cut into strips
  6. 1/4 cup jalapeno pepper, seeded and sliced
  7. 2 cups fresh salsa or pico de gallo
  8. 1/2 cup no-salt-added tomato sauce
  9. 1/2 cup sliced ripe olives
  10. 1 tablespoon capers
  11. 4 tablespoons fresh cilantro, chopped, or 4 teaspoons dried cilantro
  12. 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

  • Calories 172
  • Total fat 4 g
  • Saturated fat 1 g
  • Trans fat 0 g
  • Monounsaturated fat 2 g
  • Sodium 160 mg
  • Total carbohydrate 11 g
  • Dietary fiber 2 g
  • Added sugars 0 g
  • Protein 23 g
  • Cholesterol 57 mg
June 19, 2015