Salsa Month Recipe: Salsa Baked Fish
It's Salsa Month! To celebrate, we're sharing some of our very favorite ways to use salsa. Today's recipe is light, nutritious, and totally delicious.Salsa Baked FishServes: 4 | Serving Size: 1 fish fillet with 1/2 cup sauceIngredients:
- 1 teaspoon oil
- 1/2 medium onion, chopped
- 1 large tomato, cored and chopped
- 1/2 green bell pepper, chopped
- 1/4 cup chopped cilantro
- 1/2 cup low-sodium chicken broth
- Dash hot sauce
- 4 4-ounce fillets of lean fish
Directions:
- Preheat oven to 350 degrees Fahrenehit.
- Heat a large, ovenproof skillet over medium-high heat. Add oil and sauté onion until golden, about 3 minutes. Add the tomato, pepper, cilantro, chicken broth, and hot sauce, making a salsa.
- Place the fish fillets on top of the salsa; cover and bake in the oven until done, about 10 minutes.
- Serve hot – we recommend pairing this dish with brown rice and steamed vegetables. Garnish with fresh lime wedges.
Nutrition Information:Serves 4. Each serving contains 371 calories, 6 g fat, 1 g saturated fat, 0 g trans fat, 126 mg cholesterol, 256 mg sodium, 5 g carbohydrate, 1 g dietary fiber, 3 g sugar, and 71 g protein.Each serving also has 16% DV vitamin A, 46% DV vitamin C, 12% DV calcium, and 5% DV iron.Chef’s Tips:Snapper, cod, or grouper are all great, lean options.You can substitute oregano for the cilantro for an Italian twist.For fun, serve the fish in warmed corn tortillas as fish tacos.Cooking Lesson:This recipe uses dry heat (though the fish will steam a bit in the moist heat of the covered dish) to bake the fish and vegetables in an oven. Don’t miss the dry heat sauté either!Nutrition Lesson:Despite their low fat content, most fish are still good sources of healthful omega-3 fatty acids.Want to keep celebrating good health and nutrition? Check out these amazing resources...
