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Baked Fish with Fresh Mediterranean Salsa (recipes)


Baked Fish with Fresh Mediterranean Salsa

Yield: Makes 4 servings



Ingredients:



4lean mild fish fillets (about 6 ounces each), such as flounder, tilapia or snapper

2tablespoons water

1/2teaspoon chili powder

1large tomato, seeded and chopped

1can (2-1/2 ounces) sliced ripe olives or kalamata olives, drained

2tablespoons chopped fresh parsley

2tablespoons lemon juice

1tablespoon capers, drained

2teaspoons extra-virgin olive oil

1teaspoon dried oregano









Preparation:





1.Preheat oven to 350°F. Coat 12x8-inch glass baking dish with nonstick cooking spray; arrange fillets in single layer. Pour water over fillets and sprinkle with chili powder. Cover tightly with aluminum foil and bake 15 minutes or until fish is opaque in center and flakes easily when tested with fork. 2.Meanwhile, combine tomato, olives, parsley, lemon juice, capers, oil and oregano in small bowl; mix well. Remove fish from dish with slotted spatula and place on individual plates; spoon 1/3 cup salsa over each serving. Garnish as desired.









Nutritional Information:







Serving Size: 1 fillet with 1/3 cup salsa







Fiber

2 g







Carbohydrate

5 g







Cholesterol

90 mg







Saturated Fat

1 g







Total Fat

6 g







Calories from Fat

28 %







Calories

212







Protein

33 g







Sodium

382 mg









Dietary Exchange:







Meat

4