Veracruz-Style Striped Bass:
ChefMD® Healthy Recipe
Aired on Lifetime Television
July 13 and August 31, 2008
Show 515
Download Recipe PDF
Food as MedicineSM Tip: People who eat the most onions have a 56 percent reduced risk for colorectal cancer and 73 percent reduced risk for ovarian cancer.
Culinary Taste Tip: Crushing the oregano between your fingers before you add it to the recipe brings out more aromatic oils and intensifies the oregano flavor.
Culinary Technique Tip: Marinating seafood in citrus juice causes a reaction that actually "cooks" the outside of the fish.
Veracruz-Style Striped Bass with Avocado and Olives
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Calories: 220 per serving (24% from fat)
Ingredients
4 (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
¼ cup chopped pitted green olives
2 tablespoons capers, rinsed, drained
½ ripe avocado, diced or thinly sliced
Preparation
Heat 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.
Substitutions
Tilapia may substitute for striped bass fish filets if desired. For a spicier dish substitute jalapeño or habanero salsa for the guajillo.
Tip
Garnish the fish with chopped fresh cilantro if desired.
Nutritional Analysis:
Total 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.