Tilapia Veracruz Style - 33g Carbs, 3g Fiber, 5g Sugar

{This recipe is high in sodium! Consider leaving the

"1/2 tsp salt" out. Use salt free tomatoes. The capers and 

olives also will add to the sodium content also. Unless

you leave them out there is little else to do to help reduce

their contribution to the sodium level. The use review

suggests pasta instead of rice. Either way choose the 

healthiest for your needs. Take care, Gloria}

From: www.eatbetterameric a.com 

Bring the flavors of the sea and earth to the table with this 

fabulous entree! 

Recipe Tip - -

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.

Prep Time: 15 min

Start to Finish: 40 min

Servings: 4

1 tsp olive oil

1/2 cup finely chopped onion

2 tsp finely chopped garlic

1 can (15 oz) Muir Glen organic diced tomatoes

1 medium green bell pepper, cut into julienne strips

2 jalapeno chiles (from 7-oz can), drained

1/2 tsp salt

1/2 tsp pepper

3 dried bay leaves

1 tsp 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 Tbsp margarine or butter

1 lb tilapia OR red snapper fillets

3 or 4 jalapeno 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 jalapeno 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 degrees 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 jalapeno chiles.

High Altitude (3500-6500 ft): No change.

Nutrition per Serving: 

300 Calories, 70 Calories from Fat, 8g Total Fat, 1 1/2g Saturated Fat,

1g Trans Fat, 60mg Cholesterol, 1730mg Sodium, 33g Total Carbs, 

3g Dietary Fiber, 5g Sugars, 25g Protein 

% Daily Value*: 

Vitamin A 20%; Vitamin C 35%; Calcium 10%; Iron 20% 

Exchanges: 1 1/2 Starch, 1/2 Other Carbs, 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.

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