Sunday, April 5, 2009
Baked Fish Veracruz
Lately, I've had fish on my mind. Fish or seafood dinners ads are on t.v. often because of the Lenten season. We've also been looking at houses on lakes and rivers and the thought of being able to fish for our dinner is exciting.
Here's one recipe I have used before and really like a lot.
1 t. olive oil
1/2 small onion, chopped
4 cloves garlic, minced
8 to 10 oz tomatoes, cored and chopped (or 2 15-oz cans no-salt-added whole tomatoes, drained and chopped)
1/2 green bell pepper, chopped
1/2 to 1 jalapeno pepper, seeded and minced (optional but really adds flavor)
1 t. dried oregano leaves
1/2 t. ground cumin
1/4 c. small pimento-stuffed green olives
2 t. drained capers (opt.)
1 lb. skinless rockfish, snapper, halibut, or cod fillets
Fresh herbs, for garnish
1. Preheat oven to 375 degrees. Heat large non-stick skillet over medium-high heat. Add oil, onion, and garlic. Cook and stir 3 minutes or until onion is tender. Add tomatoes, bell pepper, jalapeno pepper, oregano, and cumin. Cook over high heat, stirring occasionally, 2 to 3 minutes more. Stir in olives and capers, if desired; set aside.
2. Spray 11 x 7-inch baking pan with nonstick cooking spray. Place fish in single layer in pan, folding thin tail sections under to make fish evenly thick. Pour tomato mixture over fish. Cover with foil; bake 10 minutes or until fish is opaque and flakes easily when tested with a fork. Serve with rice and garnish with fresh herbs, if desired.
Yield: 4 servings ( 4 oz. fish, 1/2 c. vegetables)
Total Fat......4 g
Sat. Fat.......1 g
If you like this blog, please look for my other blogs:
Thyme for Herbs
Tickling the Ivories