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Tilapia Veracruz Style

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  • Prep 15 min
  • Total 40 min
  • Ingredients 16
  • Servings 4
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Updated Oct 9, 2007
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Ingredients

  • 1 tablespoon olive oil
  • 1/2 cup finely chopped onion
  • 2 teaspoons finely chopped garlic
  • 2 cans (15 oz each) 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
  • 1/2 cup large pimiento-stuffed olives, coarsely chopped
  • 1/4 cup capers, drained
  • 1 tablespoon butter or margarine
  • 1 lb tilapia or red snapper fillets
  • 3 or 4 jalapeño chiles (from 7-oz can), drained, seeded and cut into wedges, if desired

Directions

  • 1
    In 12-inch 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 butter 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.

Expert Tips

  • tip 1
    Serve this delicious fish and sauce with hot cooked white rice.

Nutrition Information

250 Calories, 11g Total Fat, 24g Protein, 14g Total Carbohydrate, 8g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
250
Calories from Fat
100
Total Fat
11g
17%
Saturated Fat
3g
15%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
1380mg
57%
Potassium
850mg
24%
Total Carbohydrate
14g
5%
Dietary Fiber
4g
17%
Sugars
8g
Protein
24g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
40%
40%
Calcium
10%
10%
Iron
15%
15%
Exchanges:
0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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