Traditional Mediterranean-style fish with tomatoes and peppers
For fish:
12 ounce fillets of red snapper or bass, cut into 4 portions (3 ounces each)
1 tablespoon olive oil
½ teaspoon salt
¼ teaspoon ground black pepper
For tomato sauce:
1 tablespoon olive oil
1 red bell pepper, rinsed and cut into ¼-inch sticks
1 green bell pepper, rinsed and cut into ¼-inch sticks
1 cup canned no-salt-added diced tomatoes
2 cup canned no-salt-added tomato sauce
1 tablespoon fresh oregano, rinsed, dried, and chopped (or 1 teaspoon dried)
1 tablespoon fresh basil, rinsed, dried, and chopped (or 1 teaspoon dried)
1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 teaspoon dried)
Preheat oven to 350 ºF. Rinse fish fillets in cold water. Pat dry with paper towels. Coat each fillet with olive oil and season with salt and pepper. Place fish fillets on a baking sheet, and bake for 25–30 minutes or until fish is white and flakes easily with a fork in the thickest part (to a minimum internal temperature of 145 °F). For sauce, heat olive oil in a medium-sized saucepan. Add bell peppers, and cook gently until they are still firm, but tender, about 3–5 minutes. Add tomatoes and tomato sauce, and bring to a boil over high heat. Reduce heat and simmer for 10–15 minutes or until the tomatoes are soft. Add oregano, basil, and parsley, and simmer for an additional 2–3 minutes. Remove sauce from the heat and set aside. When the fish is done, remove from the oven. Serve each 3-ounce fillet with 1 cup of sauce.
Nutritional information:
calories 213
total fat 8 grams
saturated fat 1 gram
cholesterol 30 milligrams
sodium 365 milligrams
total fiber 4 grams
protein 20 grams
carbohydrates 15 grams
potassium 910 milligrams
Prep time: 10 minutes
Cook time: 40 minutes
yield: 4 servings
serving size: 3 ounce fillet, 1 cup sauce
From keep the beat recipes, National Heart, Lung and Blood Institute
