Salsa Month Recipe: Salsa Baked Fish

 

What can we say? Fish is delicious.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 Fish

Serves: 4 | Serving Size: 1 fish fillet with 1/2 cup sauce

Ingredients:

  • 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:

  1. Preheat oven to 350 degrees Fahrenehit.
  2. 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.
  3. Place the fish fillets on top of the salsa; cover and bake in the oven until done, about 10 minutes.
  4. 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...

Basic Nutrition Color Handout Download
Nutrition Bootcamp
Food Art Six Poster Value Set
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Published on Categories cooking, fiber fruits vegetables