Baked Fish Veracruzana

Baked Fish Veracruzana is a vibrant and flavorful dish that features tender white fish baked with a zesty tomato sauce, olives, and capers. This healthy Mexican dish combines the freshness of coastal ingredients for a delightful and nutritious meal.

Ingredients

• White fish fillets (such as tilapia or snapper) - 300 grams
• Olive oil - 2 tablespoons
• Onion, thinly sliced - 1 small
• Garlic, minced - 2 cloves
• Tomatoes, diced - 2 medium
• Green bell pepper, thinly sliced - 1/2
• Black olives, pitted and sliced - 50 grams
• Capers - 1 tablespoon
• Fresh cilantro, chopped - 2 tablespoons
• Lime juice - 1 tablespoon
• Dried oregano - 1 teaspoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Preheat the oven to 200°C (400°F).
2. In a skillet over medium heat, heat the olive oil and sauté the onion until translucent, about 5 minutes.
3. Add the minced garlic and green bell pepper to the skillet, cooking for an additional 2 minutes until fragrant.
4. Stir in the diced tomatoes, olives, capers, oregano, salt, and pepper. Cook for another 5 minutes until the mixture is combined and heated through.
5. Place the fish fillets in a baking dish and pour the tomato mixture over the top, ensuring the fish is well covered.
6. Drizzle lime juice over the dish and sprinkle with fresh cilantro.
7. Cover the baking dish with aluminum foil and bake in the preheated oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
8. Remove from the oven, let it rest for a few minutes, and serve hot.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 11 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids which support heart health.
• High in protein, promoting muscle health and satiety.

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