|Low sodium fish broth||1⁄3 Cup (5.33 tbs), defatted and divided (Vegetable Broth)|
|Olive oil||1 Teaspoon|
|Onion||1⁄4 Large, thinly sliced|
|Garlic||2 Clove (10 gm), minced|
|Red snapper/Tilapia, sea bass/ halibut fillets||20 Ounce|
Preheat oven to 400°F.
Coat baking dish with cooking spray.
Heat oil in large nonstick skillet over medium heat until hot.
Add onion; cook and stir until onion is translucent.
Stir in 3 tablespoons broth.
Add garlic; cook and stir 1 minute more.
Stir in remaining broth and salsa.
Bring mixture to a boil.
Reduce heat to low; simmer about 2 minutes or until heated through.
Wash fish thoroughly; pat dry with paper towels.
Place in prepared baking dish, overlapping thin edges to obtain an overall equal thickness.
Pour and spread salsa mixture over fish.
Bake 15 minutes or until fish turns opaque and flakes easily when tested with fork.
Serving size: Complete recipe
Calories 613 Calories from Fat 50
% Daily Value*
Total Fat 13 g20%
Saturated Fat 2.5 g12.7%
Trans Fat 0 g
Cholesterol 209.8 mg69.9%
Sodium 695.9 mg29%
Total Carbohydrates 11 g3.6%
Dietary Fiber 1.5 g6.1%
Sugars 3.5 g
Protein 114 g228.5%
Vitamin A 0.1% Vitamin C 14.8%
Calcium 28.7% Iron 12.4%
*Based on a 2000 Calorie diet