You are here

Mexican Sea Bass With Summer Squash

Healthycooking's picture
  Olive oil 2 Teaspoon
  Finely chopped onion 1 Cup (16 tbs)
  Julienned green bell pepper 3⁄4 Cup (12 tbs) (2 Inch Long)
  Julienned sweet yellow peppers 3⁄4 Cup (12 tbs) (2 Inch Long)
  Seeded chopped jalapeno peppers 1 Tablespoon (Finely Chopped)
  Garlic 3 Clove (15 gm), crushed
  Ground cumin 1⁄2 Teaspoon
  Salt 1⁄4 Teaspoon
  Pepper 1⁄4 Teaspoon
  Hot sauce 1⁄4 Teaspoon
  Canned diced tomatoes 14 1⁄2 Ounce (1 Can, Undrained)
  Sea bass fillets 24 Ounce (4 In Number, 6 Ounce Each, About 2 Inches Thick)
  Fresh lemon juice 1 Teaspoon
  Pepper 1⁄8 Teaspoon
  Cornstarch 1 Teaspoon
  Water 2 Teaspoon
  Zucchini 1 1⁄4 Pound, quartered lengthwise (4 Medium Of 1 1/4 Pound Each)
  Yellow squash 6 Ounce, quartered lengthwise (2 Medium)
  Hot cooked rice 3 Cup (48 tbs) (Cooked Without Salt Or Fat)
  Chopped cilantro 2 Tablespoon
  Lemon wedges 3

Heat oil in a large skillet over medium heat until hot.
Add onion; saute 1 minute.
Add bell peppers, jalapeno, and garlic; saute 2 minutes.
Stir in cumin and next 4 ingredients.
Arrange fish over tomato mixture; sprinkle lemon juice and 1/8 teaspoon pepper over fish.
Bring to a boil; cover, reduce heat, and simmer 10 minutes or until fish flakes easily when tested with a fork.
Remove fish from skillet; set aside, and keep warm.
Combine cornstarch and water in a small bowl; stir well.
Add to skillet; bring to a boil, and cook 1 minute, stirring constantly.
Arrange zucchini and squash in a steamer basket over boiling water.
Cover and steam 4 minutes or until crisp-tender.
Drain; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper.
Spoon rice onto plates; top with tomato mixture and fish.
Sprinkle with cilantro.

Recipe Summary

Side Dish

Rate It

Your rating: None
Average: 4 (15 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1959 Calories from Fat 252

% Daily Value*

Total Fat 29 g44.3%

Saturated Fat 5.7 g28.7%

Trans Fat 0 g

Cholesterol 278.9 mg93%

Sodium 1648.9 mg68.7%

Total Carbohydrates 268 g89.3%

Dietary Fiber 25.3 g101.1%

Sugars 21.1 g

Protein 161 g323%

Vitamin A 159.2% Vitamin C 1109.3%

Calcium 45.1% Iron 118.5%

*Based on a 2000 Calorie diet


Mexican Sea Bass With Summer Squash Recipe