By Mayo Clinic Staff
June 19, 2015
This recipe uses a vegetable sauce — instead of fat — to keep fish moist, flavorful and healthy.
Number of servings Serves 8
- DASH diet
- Weight management
- Diabetes meal plan
- 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
- 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
- Vegetables 2
- Protein and dairy 1
- Nonstarchy vegetables 2
- Meat and meat substitutes 3
- Vegetables 2
- Meats, poultry and fish 3