by Roberta L. Duyff, MS, RDN, FAND, CFCS
Inspired by the coastal cuisine of Veracruz, Mexico, this traditional dish
deliciously and easily fits heart-healthy seafood into everyday meals. Typically
made with red snapper (huachinango in
Spanish), any mild finfish is complemented with a spicy and tangy Veracruz sauce,
made with tomato, olives, capers, olive oil, oregano and other herbs.
1 1/2 pounds snapper or any mild finfish filets*
Juice from one lime
1 tablespoon olive oil
1/4 teaspoon freshly-ground black pepper
1 sliced lime, for garnish
Fresh parsley, for garnish
8 whole wheat tortillas, warmed
1 tablespoon olive oil
1 medium yellow onion, sliced
1 (15-ounce) can no-salt-added diced tomatoes
2 to 4 tablespoons sliced, pitted green olives
1 tablespoon chopped, seeded jalapeno pepper
2 cloves garlic, minced
1 to 2 teaspoons drained capers
1 tablespoon dried oregano
1 teaspoon marjoram
1 bay leaf
- Preheat oven to 350ºF.
- Arrange the snapper or other fish in a 12-x-7 1/2-inch
ovenproof baking dish.
- Combine the lime juice, 1 tablespoon olive oil
and black pepper in a small bowl. Brush the snapper with the lime juice
mixture. Cover; marinate in the refrigerator for about 1 hour (no longer
than 2 hours).
- To make the sauce, heat 1 tablespoon olive oil
over medium heat in a medium nonstick skillet. Add the onion; cook and stir until the
onion softens and begins to turn translucent, about 5 minutes. Add the tomatoes, olives, jalapeno
pepper, garlic, capers, oregano, marjoram and bay leaf. Cover; simmer for about 5 minutes to
blend the flavors.
- To bake the snapper, pour the tomato mixture over
the marinated snapper, lifting the filets to allow the sauce to flow
- Bake for about 25 to 30 minutes, or until the fish
becomes flaky. Baste with the sauce during the cooking time.
- To serve, remove the bay leaf, and garnish with
lime slices and parsley.
- Serve with warmed tortillas.
other milder finfish, try codfish, flounder, haddock, halibut, or tilapia.
- Tip: Use Veracruz-style
sauce when preparing chicken breasts, too!
Calories: 560; Calories from fat: 140; Total fat: 16g;
Saturated fat: 1.5g; Trans fat: 0g; Cholesterol: 65mg; Sodium: 580mg; Total carbohydrate:
55g; Dietary fiber: 7g; Sugars: 7g; Protein: 44g