Veracruz-Style Striped Bass with Avocado and Olives
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Calories: 220 per serving
Percent from Fat: 24%
Food as MedicineSM Ingredient: Oregano
Food as MedicineSM TipPeople who eat the most onions have a 56% reduced risk for colorectal cancer and 73% reduced risk for ovarian cancer.
Culinary Taste TipCrushing the oregano between your fingers before you add it to the recipe brings out more aromatic oils and intensifies the oregano flavor.
Culinary Technique TipMarinating seafood in citrus juice causes a reaction that actually "cooks" the outside of the fish.
Ingredients4 (5 to 6 oz.) skinless striped bass fish fillets
1 teaspoon each: dried oregano leaves, preferably Mexican and finely shredded organic orange peel
4 very thin slices yellow or sweet onion
1 (14.5 oz.) can organic fire roasted diced tomatoes, drained
½ cup rustic guajillo salsa, such as Frontera brand
1/4 cup chopped pitted green olives
2 tablespoons capers, rinsed, drained
½ ripe avocado, diced or thinly sliced
PreparationHeat oven to 375°F. Arrange fish in a single layer in a shallow baking dish or casserole. Sprinkle oregano and orange peel over fish; press lightly and top with onion separated into rings. Combine tomatoes, salsa, olives and capers and spoon mixture over fish. Bake 15 to 20 minutes or until fish is opaque in center. Garnish with avocado.
SubstitutionsTilapia may substitute for striped bass fish filets if desired. For a spicier dish substitute jalapeno or habanero salsa for the guajillo.
Nutritional AnalysisTotal fat (g): 5.5; Fat calories (kc): 50; Cholesterol (mg): 50; Trans fatty acids (g): 0; Saturated fat (g): 0.7; Polyunsaturated fat (g): 1.1; Monounsaturated fat (g): 0.8; Fiber (g): 2; Carbohydrates (g): 11; Sugar (g): 4.8; Protein (g): 30; Sodium (mg): 667; Calcium (mg) 69.
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