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Tilapia Veracruz Style

Fabulous Fish

Fish is a lean protein source that supplies amino acids that give structure to the body in skin, cell membranes and muscles.

Serve With

Serve this delicious fish and sauce with hot cooked white rice.

3 reviews

3 ratings - Click to rate

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 % 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 MyPyramid Servings: 1 tsp Fats & Oils, 1 oz-equivalents Grains, 3 oz-equivalents Meat & Beans, 1 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

3 Reviews

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Sodium and Diabetes

Look at the sodium in one serving of this recipe..it's almost as much as the recommended daily limit. As a diabetic my risk of heart disease is doubled and I don't see how this recipe can be considered "healthy" or within diabetic guidelines.
Posted at 8:26 AM on March 17 2009 by myrtrose

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5 star fish recipe

This recipe was wonderful. Great in color and taste. It disguises the taste of the fish. This was well put together.
Posted at 3:30 PM on March 11 2009 by 9073MR

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This was delicious!

This dish was not only full of flavor but it was easy to make and looked beautiful. I didn't have any rice but I used whole wheat pasta. I added red bell pepper and black olives as I didn't have the other ingredients but I will make this again with the green olives and green bell as I think this would add more complex flavor. This is a must try.
Posted at 9:38 AM on May 27 2008 by gina