Fish Vera Cruz
|Skinless cod fillets/Red snapper / orange roughy fillets||1 Pound (Fresh / Frozen)|
|Long grain rice||2⁄3 Cup (10.67 tbs)|
|Non stick cooking spray||1|
|Onion||1 Medium, sliced and separated into rings|
|Garlic||1 Clove (5 gm), minced|
|Tomatoes/1 can, 14 1/2 ounce lower sodium tomatoes, cut up||3 Medium, peeled, seeded and cut up|
|Sliced pimiento stuffed olives||1⁄4 Cup (4 tbs)|
|Dry white wine||1⁄4 Cup (4 tbs)|
|Jalapeno peppers||2 , rinsed, seeded and chopped to make1 tablespoon (Fresh / Canned)|
|Ground cinnamon||1 Dash|
|Water||1 Cup (16 tbs)|
Thaw fish, if frozen.
Cut fish into 4 equal portions.
Rinse; pat dry with paper towels.
Measure thickness of fish.
Cook the rice according to the package directions, except omit margarine or butter and salt.
Spray a cold medium saucepan with non-stick coating.
For sauce, cook and stir the onion and garlic in saucepan till onion is tender but not brown.
Stir in the fresh or undrained canned tomatoes, olives, wine, jalapeno pepper, sugar, bay leaf and cinnamon.
Bring to boil, reduce heat.
Simmer, uncovered, for 8 to 10 minutes or till the mixture is slightly thickened.
Remove and discard bay leaf.
Meanwhile, in a large skillet bring water to boiling; add fish.
Return to boil, reduce heat.
Cover and simmer just till fish begins to flake easily.
Allow 4 to 6 minutes per 1/2-inch thickness of fish.
Remove fish from skillet.
To serve, transfer fish fillets to dinner plates.
Top with sauce.
Serving size: Complete recipe
Calories 1134 Calories from Fat 108
% Daily Value*
Total Fat 12 g18.7%
Saturated Fat 1.3 g6.3%
Trans Fat 0 g
Cholesterol 195.1 mg65%
Sodium 1216 mg50.7%
Total Carbohydrates 144 g48.1%
Dietary Fiber 9.2 g37%
Sugars 22.5 g
Protein 95 g190.6%
Vitamin A 70.9% Vitamin C 135.1%
Calcium 19.7% Iron 28%
*Based on a 2000 Calorie diet