Healthy Recipes

Tilapia Veracruz Style

Bring the flavors of the sea and earth to the table with this fabulous entrée! From eatbetteramerica.

Prep Time:15 min 
Start to Finish:40 min 
makes:4 servings

1 teaspoon olive oil
1/2 cup finely chopped onion
2 teaspoons finely chopped garlic
1 can (15 oz) Muir Glen® organic diced tomatoes
1 medium green bell pepper, cut into julienne strips
2 jalapeño chiles (from 7-oz can), drained
1/2 teaspoon salt
1/2 teaspoon pepper
3 dried bay leaves
1 teaspoon dried oregano leaves
1/4 cup finely chopped fresh cilantro 
1/4 cup large pimiento-stuffed olives, coarsely chopped
1/4 cup capers, drained
1 tablespoon margarine or butter
1 lb tilapia or red snapper fillets
3 or 4 jalapeño chiles (from 7-oz can), drained, seeded and cut into wedges, if desired
2 cups hot cooked white or brown rice

1. In 12-inch nonstick skillet, heat oil over medium-high heat. Add onion and garlic; cook, stirring constantly, until tender. Stir in tomatoes. Heat to boiling. Stir in bell pepper and 2 jalapeño chiles. Cook uncovered 2 minutes, stirring constantly, until vegetables are crisp-tender. Stir in salt, pepper, bay leaves, oregano and cilantro. Cover; cook 8 minutes, stirring occasionally. Stir in olives and capers. Cover; cook 5 minutes longer, stirring occasionally, until vegetables are tender.
2. Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In 12-inch skillet, heat margarine over medium-high heat. To seal in juices, cook fish in butter just until golden brown on each side. Place fish in baking dish. Spoon tomato mixture over fish.
3. Bake 17 to 22 minutes or until fish flakes easily with fork. Garnish with 3 or 4 jalapeño chiles.
High Altitude (3500-6500 ft): No change.

Nutritional Information
 
1 Serving: Calories 300 (Calories from Fat 70); Total Fat 8g (Saturated Fat 1 1/2g, Trans Fat 1g); Cholesterol 60mg; Sodium 1730mg; Total Carbohydrate 33g (Dietary Fiber 3g, Sugars 5g); Protein 25g Percent Daily Value*: Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 20% Exchanges: 1 1/2 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 2 1/2 Lean Meat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
MyPyramid Servings 1 oz-equivalents Grains, 3 oz-equivalents Meat & Beans, 1 c Vegetables, 1 tsp Fats & Oils